01/25/07 UV Rays Masters IM Main Set and Stroke-Count Free Set

WARMUP: 400TRIATHLON SET: 1004 X 25 with fins.1st half of each length is head-out freestyle with wide hand entry.2nd half of each length is head-in freestyle, wide hand entry.Focus: Stabilize your head. No side-to-side head movement.KICK SET: 300/200Lanes 4&5: 3 X 100 IM kick (continuous, no equipment)Lanes 2&3: 2 X 100 IM kick (continuous, no equipment)Lane 1: 2 X 100 IM kick (continuous, with fins and do dolphin on your back instead of breaststroke kick)IM MAIN SET: 1100200 drill IM with fins (your choice of drills)9 X 100 FRIM (IM with free instead of fly)Lane 1 should do 6 X 100, all with 30 seconds rest.1st 3: 30 seconds rest2nd 3: 20 seconds rest3rd 3: 15 seconds restFocus: Pushoffs and underwaters. See how far past the flags you can get on each turn. STROKE-COUNT SET: 500Only the faster lanes had time for this set. Other lanes did the main set then either 200 or 300 freestyle pull, alternating 25 free/25 3L/3R free focus on steady lead hand.1 X 50 BRISK freestyle Count strokes to get “N.”1 X (25-50-75-100 free with every length at N-2)4 X 50 free on 20 seconds rest1st 25 of each 50 is N…2nd 25 of each 50 is N+1.WARMDOWN: 200