09/02/03 CCB Masters 100s All Different Ways

09/02/03 CCB Masters Practice 100s All Different WaysWARMUP: 400 If you have fins:Swim 16 lenghts, alternating 50 of any short-axis drill (breast or fly) with 50 of any long-axis drill (back or free).If you do not have fins: Swim 400 your choiceMAIN SETS:Set #1: 500 (without fins)5 X 100 Use a sendoff that will give you approximately 25 seconds rest.1st 100: Breathe all lengths on your less comfortable side.2nd 100: Breathe 3 lengths on your less comfortable side.3rd 100: Breathe 2 lengths on your less comfortable side.4th 100: Breathe 1 length on your less comfortable side.5th 100: Breathe all lengths on your COMFORTABLE side.If you normally breathe every 3 strokes, you can do so on this set. BUT...you must take one "sighting breath" on each lap. Imagine you are sighting during a triathlon swim. Make the sighting low and sneaky so that it doesn't disrupt the flow of your stroke.Set #2: 500 (without fins)5 X 100 Use a sendoff that gives you approximatley 25 seconds rest.1st 100: All backstroke2nd 100: Substitute 1 lap of free for 1 lap of backstroke 3rd 100: Substitute 2 laps of free4th 100: Substitute 3 laps of free5th 100: All freestyleOn the backstroke, focus on hand entry at "10 and 2," and focus on catching and pulling as soon as your hand enters the water. Set #3: 400 (without fins)Faster lanes do 5 X 100; slower lanes do 4 X 100 Use a sendoff that gives you approximately 25 seconds rest.1st 25 = FAST freestyle with FAST kick to breakoutMiddle 50 = EZ backstroke4th 25 = FAST freestyle with FAST kick to breakoutSet #4: 400 (without fins)Faster lanes do 5 X 100; slower lanes do 4 X 100 Use a sendoff with approx. 25 seconds rest.Alternate 25 your choice of stroke (not freestyle!) with 25 freestyle WARMDOWN: 100100 EZ Swim downTotal Yardage: 2500/2300