10/11/05 CCB Masters 100s and Resistance

Wanted to throw in a few toys this morning. I had twelve swimmers, with only one parachute and one grudge belt, so we had to rotate the toys. Each lane got the toys during one of the pull segments of the workout.WARMUP: 400400 your choice, on your ownTRIATHLON SET: 100We did this for our two swimmers who are doing FLorida Ironman in three weeks. Wanted to give them a little combat experience.4 X 25 freesteyle @ approx. :10 RISwim three abreast in each lane.MAIN SET: Approx. 20004 X 25 flutter kick with a board @ approx. :15 RI3 X 100 free @ :40 RIEither 4 X 50 freestyle pull...or...one minute grudge belt...or...3 X 50 freestyle with the parachute3 X 100 free @ :30 RIEither 4 X 50 freestyle pull...or...one minute grudge belt...or...3 X 50 freestyle with chute3 X 100 free @ :20 RIEither...etc.3 X 100 free @ :10 RI4 X 25 flutter kick with board WARMDOWN: 100 EZ Total Yardage: Approx. 2500