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

WARMUP: 400TRIATHLON SET: 1004 X 25 freestyle, sighting on every strokeKICK SET: 300Swim three times through:1 X 50 (25 Breast with an extra kick + 25 Freestyle)1 X 25 Breaststroke arms with flutter kick1 X 25 Flutter kick on your backMAIN 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 rest2 X 100 freestyle NO FINS on sendoff that gives you approx. 25 seconds restWARMDOWN: 200