10/31/06 UV Rays Masters 125s Free with IM Mix

WARMUP: 400/10 minutes choice

TRIATHLON SET: 100
With fins:
4 X 25 FR First half of each 25 is head up wide entry. Second half of each length is head in wide entry.

FIN SET: 200
8 X 25
Start each length with at least 4 UW dolphin kicks, into a flutter-kick breakout, then swim EZ free or back (your choice).

MAIN SET: 1500 + 200
No break on this. Swim everything straight through. The 75s are all on a 1:30 sendoff, 125s are on 1:45 or 1:50. The 50s are on 1:00. Descend time on the 125s (so start EZ!!!).
75 FL
125 FR
75 BK
125 FR
75 BR
125 FR
75 FR
125 FR
50 FL
125 FR
50 BK
125 FR
50 BR
125 FR
50 FR
125 FR

200 EZ recovery your choice of equipment

KICK SET: 200
8 X 25 kick with kickboard
Odds: Flutter kick
Evens: Breast kick (focus on finishing each kick)

WARMDOWN: 200
200 EZ your choice

Total Yardage: 2800

For the middle lanes, we modified the main set so that it was 50 stroke/100 free, then 25 stroke/100 free. For the beginner lanes we modified the main set by swimming twice through the following:
25 2L/2R Fly
75 Free
25 Back
75 Free
25 Breast
75 Free
25 Free
75 Free