03/28/06 UV Rays 50s Freestyle

WARMUP: 400
400 your choice, on your own

WARMUP/FOCUS SET: 200
8 X 25 freestyle @ approx. :10 RI
1st 2: Focus on hand entry. Let bubbles drop off before starting the pull.
2nd 2: Focus on hiding your head.
2rd 2: Focus on hip rotation.
4th 2: Focus on pointing your toes.

MAIN SET: 1600
Fastest lane did 6 X 50 at the start. Middle 3 lanes did 5 X 50 at the start. Slowest lane did 4 X 50.

6 X 50 Free @ approx. :20 RI
200 IM with fins Recovery pace. OK to drill or dolphin-kick the Fly.

5 X 50 Free @ approx. :15 RI
2 X 100 IM with fins. Recovery pace. OK to drill or kick the Fly.

4 X 50 Free @ approx. :10 RI
4 X 50 IM order with fins. Recovery pace. OK to drill the Fly.

3 X 50 Free @ approx. :05 RI
100 EZ

KICK SET: 200
4 X 50 Flutter kick on your back with fins.
#1: Fast kick first 12.5, then EZ
#2: Fast kick first 25, then EZ
#3: Fast kick first 37.5, then EZ
#4: Fast kick the whole way

WARMDOWN: 100
100 EZ

Total Yardage: 2500