03/06/07 UV Rays Masters Freestyle 150s

WARMUP: 400

TRIATHLON SET: 100
4 X 25 peripheral/side sighting

MAIN SET: 1350 + 50
9 X 150 Freestyle, swum as 50 swim, 50 flutter kick on your back, 50 swim
#1, #4, #7 with fins
#2, #5, #7 with pull buoy, bump up your breathing pattern by 1 (B+1)
#3, #6, #9 no equipment, see if you can do B+1

50 EZ recovery

FLY SET: 200
Standard Fly Set with fins:
25 Fly/Breast Combo
25 2L/2R Fly –> whole-stroke Fly
25 Karla
25 2L/2R Fly –> ws Fly
25 3 strokes Fly –> Free
25 2L/2R Fly –> ws Fly
25 6 dolphin kicks on your back –> EZ Back
Repeat #7

PULL SET: 200/300/400 + 100
Depending on how much time you have: 200 or 300 or 400 Freestyle pull, bump up breathing pattern by 1 stroke

WARMDOWN: 200

Total Yardage: 2700/2600/2500