> 07/20/06 UV Rays Inside-Out Rolls IM Order | GoSwim TV

07/20/06 UV Rays Inside-Out Rolls IM Order

WARMUP: 400
400 your choice, on your own

TRIATHLON SET: 100
4 X 25 freestyle, swimming 3 abreast in each lane

MAIN SET:
I gave everyone the option of doing the entire main set (except the 4 X 100 pull) with fins. If swimmers in a lane agree to do one of the segments without fins, that’s fine. Don’t let the fly devolve to struggle. Switch to a fly drill if necessary to maintain form. Or do 3 strokes fly, switch to free.

4 X 100 Fly/Back @ approx. :30 RI
#1: 1st 25 is back, remainder is fly
#2: 2nd 25 is back, remainder is fly
etc.

50 EZ recovery

4 X 100 Back/Breast @ approx. :25 RI
#1: 1st 25 is breast, remainder is back
#2: 2nd 25 is breast, remainder is back
etc.

50 EZ recovery

4 X 100 Breast/Free @ approx. :25 RI
#1: 1st 25 is free, remainder is breast
#2: 2nd 25 is free, remainder is breast
etc.

50 EZ recovery

4 X 100 freestyle pull @ :20 RI, breathing every 2…every 3

WARMDOWN: 200

Total Yardage: approx 2500