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03/20/07 UV Rays Masters Breathing on Less-Comfortable Side

WARMUP: 400

TRIATHLON SET: 100
4 X 25 First half of each length is head-up free; second half is regular free. Focus on wide hand entry.

WARMUP SET: 400
Lane 1 can wear fins on this set. All others lanes, no equipment.
16 X 25 choice on :45 sendoff (approx. 25 seconds rest).
Every 4th 25 is FAST. The preceding three 25s are EZ and anything that makes you feel good, and feel ready to go fast on the 4th 25. The EZ 25s can be kick, drill, whatever.

MAIN SET FOR LANES 4 & 5: 1500
Swim 3 rounds of the following:
1 X 300 free with pull buoy
2 X 100 no equipment – These are freestyle but the 3rd length of each 100 is backstroke.

Round 1: Breathe every 3 (every 4 if you normally breathe every 3).
Round 2: Breathe every 2 every 3 (3/4 if you breathe every 3).
Round 3: Breathe with your normal pattern. This round should be your fastest.

MAIN SET FOR LANES 2 & 3: 1200
Swim 3 rounds of the following:
1 X 200 free with pull buoy
2 X 100 no equipment – These are freestyle but the 3rd length of each 100 is backstroke.

Round 1: Breathe every 3 (every 4 if you normally breathe every 3).
Round 2: Breathe every 2 every 3 (3/4 if you breathe every 3).
Round 3: Breathe with your normal pattern. This round should be your fastest.

MAIN SET FOR LANE 1: 750
Swim 3 rounds of the following:
1 X 100 free with pull buoy, breathing every 3.
6 X 25 free, no equipment. Breathe every 3. Stay on a sendoff that gives you approximately 20 seconds rest after each 25.

FINAL SET FOR ENTIRE TEAM: 50
Everyone wears fins.
2 X 25 ALL-OUT, BLAST-FAST freestyle on 1:00 sendoff (lots of rest).
Swim 2 abreast in each lane.

WARMDOWN: 200 EZ