07/19/05 CCB Masters 100s Free Revolving Sendoff

WARMUP: 400400 your choice, on your ownTRIATHLON SET: 100We had one of our Lake Placid Ironman competitors at practice this morning, so to get him ready for the mass start this weekend, we put 4 people in his lane (3 people in all other lanes) and did:4 X 25 free, with all swimmers starting at the same time. They gave him a really hard time; his mass start should feel EZ.FREESTYLE SET: 9009 X 100 free with the following rest intervals30 seconds...25...20...15...30...25...20...15Set a comfortable pace on the first 100 -- a pace that you can sustain for all nine 100s, even as you get less rest. IM SET: 1000Swim twice through the following:1 X 100 IM with fins2 X 75 with fins....FL/BK/BR...BK/BR/FR3 X 50 with pull buoy, done as scull/swim Your choice of scull and stroke.4 X 25 choice, build speed on each 25WARMDOWN: 100Total Yardage: Approx. 2500