02/27/07 UV Rays Masters Sets of 50s on Descending Sendoffs

WARMUP: 400TRIATHLON SET: 1004 X 25 free, sighting at least twice on each length.MAIN SET: 2050/1900/1550In this set, the 50s (25s for Lane 1) are the main event. The longer swims are active recovery. Each set of 50s is on a slightly faster sendoff. By the final set of 50s, you should be getting between 5 and 10 seconds rest.Lanes 4 & 5 do entire set.Lanes 2 & 3 do 6 X 50…5 X 50…4 X 50…3 X 50.Lane 1 does 25s instead of 50s.4 X 100 drill IM continuous – with finsFor drills, use 3L/3R for all strokes except breast, which can be body-dolphin breast.Fly: Focus on straight-arm recovery. Don’t do single-arm free!Back: Focus on showing each shoulder on every stroke.Breast: Focus on steady head.Free: Focus on stable arm out front.8 X 50 on sendoff that gives you approximately 20 seconds rest300 pull, breathing every 2…every 36 X 50 take :05 off your original sendoff200 kick – your choice of kick and equipment4 X 50 take another :05 off your sendoff100 EZ with fins – your choice3 X 50 take another :05 off your sendoffWARMDOWN: 200 EZ