01/16/07 UV Rays Masters IM Kick Set and Focus 50s

Last week our Masters group did lots of long intervals, which was good, but I noticed that technique was suffering. So today we did shorter intervals with lots of rest and lots of focus -- and at reduced stroke counts. WARMUP: 400TRIATHLON SET: 200200 free, hip drafting. Change positions every 50 (first swimmer goes last).KICK SET: 300Middle & Fast lanes no equipment.Beginner lanes use fins.3 X 100 Kick IM on approx. :15 RIFly = Hand-lead dolphin on stomachBack = Hand-lead flutter on backBreast = Hand-lead breast kick on stomachFree = 6 kicks left arm/6 kicks right armFocus: Maintain a balanced (horizontal) bodyline.PULL SET: 200/300/400With pull buoy and paddles.Fast lanes: 2 X 200 free pull on :30 RI Descend.Middle lanes: 2 X 150 free pull on :30 RI Descend.Beginner lanes: 2 X 100 free pull on :30 RIMAIN SET: 550/900/1050Fast lanes do 12 X 50, no equipment, then 8 X 25.Middle lanes do 9 X 50, no equipment, then 8 X 25.Beginner lanes do 6 X 50, no equipment, then 8 X 25.50 your choice of stroke – at a BRISK pace. Count strokes per length and take your average count per length as “N.”6/9/12 X 50 choice of stroke on :30 RI. Descend 1-3 throughout, but take no more than N minus 3 strokes on each length.Focus: Swim with control. Pick ONE THING extra that you will do on each 50. E.g., don’t breathe on the first stroke…be in balanced position as you approach the wall…extend your breathing pattern…take one more underwater dolphin kick than usual…head down and fingertip finish.8 X 25 same stroke as above on :20 RI. Descend 1-4 throughout, but take no more than N minus 2 strokes on each length.WARMDOWN: 200Total Yardage: 1850/2300/2550