07/08/03 CCB Masters Decrease the Distance, Shorten the Interval

07/08/03 CCB Masters Practice Decrease the Distance, Shorten the IntervalWARMUP:Swim for 5 minutes on your ownWARMUP SET: As a recovery between these 25s, do 3 easy bobs.4 X 25 backstroke4 X 25 breaststroke4 X 25 freestyleMAIN SET: 2000/1600/1200Fast lane does the entire set as written.Middle lane starts with 8 X 50, and uses the second set of sendoffs.Slower lane starts with 1 X 300, and uses the third set of sendoffs.1 X 400 freestyle followed by :30 rest8 X 50 (25 choice + 25 free) on 1:05/1:15/1:251 X 300 freestyle followed by :25 rest6 X 50 (25 choice + 25 free) on 1:00/1:10/1:201 X 200 freestyle followed by :20 rest4 X 50 (25 choice + 25 free) on :55/1:05/1:151 X 100 freestyle followed by :15 rest2 X 50 (25 choice + 25 free) on :50/1:00/1:10WARMDOWN: 100100 EZ swimTotal Yardage: 2400/2000/1600, not including warmup