03/06/07 UV Rays Masters Freestyle 150s

WARMUP: 400TRIATHLON SET: 1004 X 25 peripheral/side sightingMAIN SET: 1350 + 509 X 150 Freestyle, swum as 50 swim, 50 flutter kick on your back, 50 swim#1, #4, #7 with fins#2, #5, #7 with pull buoy, bump up your breathing pattern by 1 (B+1)#3, #6, #9 no equipment, see if you can do B+150 EZ recoveryFLY SET: 200Standard Fly Set with fins:25 Fly/Breast Combo25 2L/2R Fly --> whole-stroke Fly25 Karla25 2L/2R Fly --> ws Fly25 3 strokes Fly --> Free25 2L/2R Fly --> ws Fly25 6 dolphin kicks on your back --> EZ BackRepeat #7PULL SET: 200/300/400 + 100Depending on how much time you have: 200 or 300 or 400 Freestyle pull, bump up breathing pattern by 1 strokeWARMDOWN: 200Total Yardage: 2700/2600/2500