06/12/03 CCB Masters All-Strokes Practice

06/12/03 CCB Masters practiceWARMUP: ??Swim 5 to 7 minutes on your ownMAIN SET: 2050/1900/1550Use the first IM set as a warmup set, with lots of rest.8 X 50, swum as 25 stroke + 25 freeThe stroke 25s are swum in IM order (fly, back, breast, free), twice through. If you don't do butterfly, substitute any other stroke on the fly 25s.Sendoffs are 1:10 for fast lane; 1:20 for middle lane; 1:30 for slower lane. Take the rest!2 X 200 free swum at your T-15 pace. (Slower lane did only 1 X 200.)Sendoffs are 4:00 for fast lane; 4:20 for middle lane; 5:00 for slower lane.Repeat the 8 X 50 IM set, but take 5 seconds less rest: 1:05/1:15/1:253 X 150 free swum at your T-15 pace minus :03 (Middle lane did 2 X 150 and slower lane did 1 X 150.)Sendoffs are 3:00/3:20/4:20Repeat the 8 X 50 IM set, and knock another 5 seconds off your sendoff: 1:00/1:10/1:20WARMDOWN: 100At least 100 swimdown on your own.Total Yardage: 2150/2000/1650, not including warmup