CCB Masters 5 X (4 X 50) Free & Back

Jan 28, 2003
CCB Masters  5 X (4 X 50) Free & Back

This is the practice for the CCB Masters team on 01/28/03.WARMUP: 200200 EZ swim for those who have not learned the freestyle drills.If you know the drills, swim 25 yards of each of the following:Balance on Your BackBalance on Your StomachHead-Lead Sweet Spot to Sweet SpotHead-Lead Nose Up/Nose DownHand-Lead Nose Up/Nose DownFive-Finger FreestyleWrist-Drag FreestyleSingle-Switch FreestyleMAIN SETS: 1500Swim 5 Rounds of the following:1 X 50 LA Combo (Alternate 3 strokes free and 4 strokes back) 1 X 50 backstroke1 X 50 EZ freestyle, focus on lengthing your body1 X 50 FAST!!!! freestyleEach of the four 50s is on a different sendoff. The LA Combo is on 1:10. Backstroke is on 1:05. EZ freestyle is on 1:00. Fast freestyle is on :55. 50 EZ recovery4 X 100 on 2:00 sendoff. The third lap of each 100 is backstroke; all other laps are freestyle.50 EZ recoveryWARMDOWN: 2004 X 25 freestyle taking only 2 breaths per lap4 X 25 silent freestyleYour recovery between each of the 25s is 5 easy bobs.Total Yardage: 1,900

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