08/14/03 CCB Masters IM Practice

08/14/03 CCB Masters IM PracticeWARMUP: ???5 minutes swim on your own.WARMUP SETS: 300 + 600Both sets are with fins.SET #112 X 25 in IM order, three times through. IM order is FLY, BACK, BREAST, FREE. As recovery between 25s, do 3 bobs.SET #@12 X 50 with 20 seconds rest between each 50.1, 4, 7, 10 = 25 Fly + 25 Back2, 5, 8, 11 = 25 Back + 25 Breast3, 6, 9, 12 = 25 Breast + 25 FreeMAIN SET: 1250, 1000With fins.Swim 4 times through the following (fastest lane swam 5 times through). Fastest lane used a sendoff of 30 seconds per 25. Middle and slower lanes used a "last-person-in" sendoff. When the last person in the lane finishes the interval, the first person in the lane pushes off on the next interval.25 Body-Dolphin Fly50, swum as 25 Back + 25 Body-Dolphin Breast75, swum as 25 Back + 25 BD Breast + 25 Single-Switch Freestyle100 IMWARMDOWN: 100100 EZ swimTotal Yardage: 2250, 2000