12/16/03 CCB Masters IMs with Different Surface Areas

12/16/03 CCB Masters IMs with Different Surface AreasWARMUP: 400With fins or without. 400 Swim your choiceWARMUP/TECHNIQUE SET: 450/300Fast and middle lanes do three rounds of the following. Slowest lane does two rounds. The focus point is rotation. Stay low and send your body FORWARD as you rotate to air on the drills. When you are breathing every stroke, rotate quickly and smoothly to air. Don't spend time in the "face-down" position.1 X 50 (25 Triple Switch + 25 Free breathing every 3 strokes)1 X 50 (25 Single Switch + 25 Free breathing EVERY stroke)1 X 50 (25 Free breathing every 3rd + 25 Free breathing every stroke)MAIN SET: 1500/1200Swim three rounds of the following. Fast lane was on :30 sendoff base per 25. Middle lane was a :30 to :35 sendoff base per 25. Slowest lane did all three rounds but did NOT do the 100s. Their sendoff was variable -- or WIGAR (When I'm Good And Ready). 4 X 25 in IM order FL/BK/BR/FR3 X 50 FL/BK BK/BR BR/FR2 X 75 FL/BK/BR BK/BR/FR1 X 100 IM1st round: With fins and fistgloves2nd round: With fins and nekked hands3rd round: With paddles (no fins)WARMDOWN: 100At least 100 warmdownTotal Yardage: approx. 2500/2200