09/16/04 CCB Masters Down the Ladder

WARMUP: 400400 your choice, on your ownMAIN SET: 212514 lengths freestyle13 lengths with fins, alternating 25 of 2L/2R Fly with 25 Free12 lengths with fins, alternating 25 of 2L/2R Back with 25 Back11 lengths with fins, alternating 25 dolphin kick on back with 25 Free10 lengths Freestyle with pull buoy, breathe every 39 lengths, alternating 25 Back/25 Breast/25 Free8 lengths Free -- strong effort but not all out. Get your time.7 lengths EZ your choice6 lengths with fins, alternating 25 Dolphin Kick on your back with 25 Dolphin Kick on your stomach5 lengths EZ your choice4 lengths SPEED BUMP (fast Freestyle) Get your time.3 lengths EZ your choice2 lengths SPEED BUMP (fast Freestyle) Get your time.1 length SPEED BUMP (fast Freestyle) Get your time.WARMDOWN: 100-200 EZTotal Yardage: 2325, not including warmup