11/30/04 CCB Masters IM Practice

WARMUP: 400400 your choice on your ownMAIN SET:The two fastest lanes did a 300 before each of the 4 X 50 IMs. The fast lane did a 200 be3fore each of the 4 X 50 IMs.Swim 4 rounds of the following:1X 3004 X 50, swum as FL/BK...BK/BR...BR/FR...FR/FR (Fastest lane on 1:00 sendoff; middle lane on 1:10 sendoff)Round #1: 300 is with fins, alternating 25 Hand-Lead Body Dolphin on Your Back and 25 Freestyle focus on low breath.Round #2: 300 is with pull buoy, using your normal breathing pattern +1 (e.g., if you normally breathe every 3 strokes, you should breathe every 4 on this swim)Round #3: 300 is with no equipment. Alternate 25 Back...25 Breast...25 Free.Round #4: 300 is with pull buoy. Breathe every 2 on first 100 (and alternate sides). Breathe every 3 on the second 100. Breathe every 4 on the third 100 (and alternate sides).Round #4: The 4 X 50 are with fins on this round. Don't change your sendoff. You'll be getting more rest, but these should be FAST.WARMDOWN: 200200 EZTotal Yardage: 2600/2200