04/12/07 UV Rays Masters IM Practice

WARMUP: 400TRIATHLON SET: 1004 X 25 alternating 4 strokes Free/2 strokes BreastMAIN SET: 1600/2100Lanes 4 & 5 can use fins on one of the rounds – you choose which oneLanes 2 & 3 can use fins on two of the rounds – you choose which onesLane 1 can use fins for the entire set – see modification for your laneAll lanes: Try to make your 100s Free and/or your 100s IM faster in each round.Swim 3 rounds of the following:5 X 100 on a sendoff that gives you approximately 30 seconds rest 1st 100: FL/FR/FL/FR (You can do 2L/2R instead of FL…or 3 strokes FL ?FR2nd 100: BK/FR/BK/FR3rd 100: BR/FR/BR/FR4th 100: All Free5th 100: IM200 Freestyle pull (recovery), breathing every 2…every 3LANE 1 MODIFICATION:Swim 4 rounds of the following:1 X 50 2L/2R Fly on the way down…Freestyle coming back1 X 50 Backstroke on the way down…Freestyle coming back1 X 50 Body-Dolphin Breast on the way down…Freestyle coming back1 X 50 Freestyle4 X 25 in IM order (Fly/Back/Breast/Free) Take 15 seconds rest after each 25.100 Freestyle pull, breathing every 2…every 3WARMDOWN: 100/200Use the final 100 or 200 pull as your recovery.