12/08/05 CCB Masters 4 X 400

Trying to get everyone used to some longer swims in advance of the One-Hour Postal Swim next month.WARMUP: 400400 your choice, on your ownMAIN SET: 20001 X 400 free with fins, except that 3rd length of every 100 is dolphin kick on your back.Focus for FR = Extend in both directions with hands/arms during the breath.4 X 25 stroke (not free) drill, your choice1 X 400 free no equipment, except that 3rd length of every 100 is backstroke.Focus for FR = Hide your head and max distance off walls4 X 25 stroke drill, your choice1 X 400 free with pull buoy and paddles, except that 3rd length of every 100 is freestyle, bumping up your normal breathing pattern by 3 strokes (e.g., if you normally breathe every 3, you breathe every 6 on these lengths).Focus for FR = find a ledge and get purchase early in the stroke4 X 25 stroke drill, your choice1 X 400 free no equipment, except that 3rd length of every 100 is dolphin kick on your back.Focus for FR = Count your strokes and keep stroke count the same throughout.4 X 25 stroke drill, your choiceWARMDOWN: 100At least 100 EZTotal Yardage: 2500