08/08/06 UV Rays Masters

WARMUP: 400
400 your choice, on your own

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

BACKSTROKE SET: 500
100 Flutter kick on your back

4 X 100 Back/Free (mostly Backstroke)
#1: 1st 25 is Freestyle, remainder is Backstroke
#2: 2nd 25 is Freestyle, remainder is Backstroke
Etc.

BREASTSTROKE SET: 500
100 breaststroke kick on your back

4 X 100 Breast/Free (mostly Breast)
#1: 1st 25 is Freestyle, remainder is Breast
#2: 2nd 25 is Freestyle, remainder is Breast
Etc.

FREESTYLE SET: 500 + 200 + 100
100 flutter kick on your back

4 X 100 Free on steady sendoff that gives you approx. 25 seconds rest
Descend time on each 100.

200 EZ freestyle pull, breathing every 2…every 5

4 X 25 freestyle, build speed on each 25.

WARMDOWN: 100-300 EZ, depending on how much time you have

Total Yardage: 2000-2200, not including warmup