01/04/07 UV Rays Masters IM 50s and 100s Free

WARMUP: 400

TRIATHLON SET: 100
4 X 25 freestyle, sighting on every stroke

KICK SET: 300
Swim three times through:
1 X 50 (25 Breast with an extra kick + 25 Freestyle)
1 X 25 Breaststroke arms with flutter kick
1 X 25 Flutter kick on your back

MAIN SET: 1600/1200/800
On this set, get your fins on and off quickly so that you don’t have any breaks in the sendoff.

Fastest lanes do 4 times through. Middle lanes 3 times through. Lane 1 twice trough:
4 X 50 IM order WITH FINS on sendoff that gives you approx. 15 seconds rest
2 X 100 freestyle NO FINS on sendoff that gives you approx. 25 seconds rest

WARMDOWN: 200