08/03/05 CCB Masters Sliding Backstroke

WARMUP: 400400 your choice, on your ownWARMUP SET: 2004 X 25 Breast on approx. :35 sendoff. Stretch it out and see how few strokes you can take. But don't come to a complete stop between strokes!4 X 25 Free on approx. :35 sendoff. Brisk pace. Count strokes and get your average count -- N.MAIN SET: 1600Swim four times through the following. 1 X 25 IM order (FL on 1st round, BK on 2nd round, BR on 3rd round, FR on 4th round)1 X 50 BK/BR, stretching it out on the Breaststroke1 X 25 Free @ N-21 X 200 Free, with a migrating 50 of Backstsroke, i.e., 1st round is 50 BK+150 FR; 2nd round is 50 FR+50 BK+100 FR; etc.) Descend time on each round.WARMDOWN: 200With finsAlternate 25 of Underwater Breast pull with dolphin kick and 25 dolphin kick on your backTotal Yardage: 2400