02//13/07 UV Rays IM Set

WARMUP: 400TRIATHLON SET: 1004 X 25 freestyle with porpoise dives in the shallow end. WARMUP/KICK SET: 200/300Lanes 4 & 5: 3 X 100 on approx. :20 RI1st 25: flutter kick on your back – narrow kick2nd 25: freestyle with narrow kick3rd 25: flutter kick on your back – wide kick4th 25: freestyle with wide kickLanes 2 & 3:4 X 50 on approx. :15 RIOdd 50s: 25 flutter kick on your back with NARROW kick + 25 free with NARROW kickEven 50s: 25 flutter kick on your back with WIDE kick + 25 free with WIDE kickLane 1: Follow the set as described above for Lanes 2 & 3, but wear fins.MAIN SET #1: 800 + 100Decide within your lane whether or not you want to wear fins.16 X 50 as shown below, on a sendoff that gives you approx. 20 seconds rest.For butterfly, you can substitute ANY fly-like drill (2L/2R, body-dolphin on your stomach, 3 strokes fly‡switch to free, etc.)FL/FLFL/BKBK/BRBR/FRFL/BKBK/BKBK/BRBR/FRFL/BKBK/BRBR/BRBR/FRFL/BKBK/BRBR/FRFR/FR100 EZ recovery, your choiceMAIN SET #2: 900Lanes 4 & 5 try to do entire set. Lanes 2 & 3 do 2 rounds. Lane 1 do 1 round.3 rounds of:3 X 100 freestyle on sendoff that gives approx. 25 seconds restRound #1: 3rd length of each 100 is choice other than freestyleRound #2: Freestyle pull, use a different breathing pattern on each 100Round #3: Freestyle with fins, last 25 of each 100 is build to SPRINT.WARMDOWN: 200Total Yardage: 2800 if you do everything