03/01/07 UV Rays Two Freestyle Sets

WARMUP: 400TRIATHLON SET: 1004 X 25 Chevron patternSTROKE-COUNT SET: 700 + 2004 X 25 freestyle at brisk pace. Count strokes to find your N. Multiply by 2 to get N for a 50.4 X (3 X 50) on sendoff that gives you approx. 20 seconds restThe goal is to hold your stroke count the same for all twelve 50s AND to decrease your time on each set of 3 X 50. You have to find a way to swim faster with the same amount of strokes.1st set: Hold stroke count and XX seconds2nd set: Hold stroke count and XX minus :02 seconds3rd set: Hold stroke count and XX minus :04 seconds4th set: Hold stroke count and XX minus :06 seconds200 pull recovery, bump up your normal breathing pattern by 1 strokeMAIN SET #2: 1200/900/600Lanes 4 & 5 swim 4 rounds of the following.Lanes 2 & 3 swim 3 rounds…Lane 1 swims 2 rounds and you can wear fins.100 free100 free100 IM substituting freestyle for butterflyRound #1: Use a sendoff that gives you approx. 30 seconds rest.Round #2: Take :05 off your sendoff.Round #3: Take another :05 off your sendoff.Round #4: Take another :05 off your sendoff.WARMDOWN: 200 EZ plus some starts if you’re swimming at NEM Champs.Total Yardage: 2800/2500/2200