11/30/06 UV Rays IM or Free 200s-150s-100s-50s-25s

WARMUP: 400

TRIATHLON SET: 100
4 X 25 Free, eyes closed. Push off in the middle of lane!

KICK SET: 200
4 X 50: 25 Breast with an extra kick + 25 Breast kick on your back

MAIN SET: 1450 + 200
Do either this Main Set or the Freestyle Main Set below — not both!
There is no break on this set. Swim it straight through.
On any Fly length, you can do a Fly drill or 3 strokes Fly…switch to Free.
Fast lanes do entire set.
Middle lanes can do the 3 X 200 with fins…or replace the 3 X 200 with 1 X 200 IM or 2 X 200 IM.

1 X 200 alternate 50 FL/50 BK on a sendoff that gives approx. :30 RI (3:45)
1 X 200 alternate 50 BK/50 BR same sendoff
1 X 200 alternate 50 BR/50 FR same sendoff
1 X 150: 50 FL + 50 BK + 25 FL + 25 BK on approx. :30 RI (2:45)
1 X 150: 50 BK + 50 BR + 25 BK + 25 BR same sendoff
1 X 150: 50 BR + 50 FR + 25 BR + 25 FR same sendoff
1 X 100: 50 FL + 50 BK on sendoff that gives approx. :30 RI (2:00)
1 X 100: 50 BK + 50 BR same sendoff
1 X 100: 50 BR + 50 FR same sendoff
1 X 50 FL/BK on approx. :20 RI (1:00)
1 X 50 BK/BR same sendoff
1 X 50 BR/FR same sendoff
4 X 25 IM order on approx. :10 RI (:30)

200 real EZ — choice

MAIN SET FOR FREESTYLE LANES: 1450 + 200
There is no break on this set. Swim it straight through.
3 X 200 alternate 50 BK/50 FR on sendoff that gives approx :30 RI
3 X 150: 50 BK + 50 FR + 25 BK + 25 FR on approx. :30 RI
3 X 100: 25 BK + 25 FR + 25 BK + 25 FR on sendoff that gives :30 RI
3 X 50: BK/FR on sendoff that gives approx. :20 RI
4 X 25 BK or FR your choice

200 real EZ — choice

FINAL SET IF TIME: 200
8 X 25 on approx. :15 RI
Focus is on solid, streamlined, and level pushoff.
Odds: Flutter kick on your back
Evens: Breast kick on your stomach

WARMDOWN: 200
200 EZ with 3 starts from the blocks if you’re doing the meet.

Total Yardage: 2750 if you do everything