CCB Masters Drill/Swim Practice -- Free and Back

This is the CCB Masters practice for 01/23/03.WARMUP: Approx. 30010-minute warmup -- choiceMAIN SETS: 2,000Two rounds of the following:5 X 100, swum as 25 drill + 25 swim + 25 drill + 25 swim1st 100: Drill = Head-Lead Side to Side2nd 100: Drill = Head-Lead Nose Up/Nose Down3rd 100: Drill = Hand-Lead Side to Side (Slooow Backstroke)4th 100: Drill = Hand-Lead Nose Up/Nose Down5th 100: Drill = Fingertip-Drag Freestyle5 X 50 on 1:00 sendoff1st Round: Swim laps and 50s are freestyle2nd Round: Swim laps and 50s are backstroke10 X 50, swum as 25 alternate 3 strokes free and 4 strokes back + 25 swimOdd-numbered swims are backstrokeEven-numbered swims are freestyleWARMDOWN: 100100 EZ swimTotal Yardage: Approximately 2,400