04/25/06 UV Rays Masters Fly-Back-Free Practice

WARMUP: 400400 your choice, on your ownTRIATHLON SET: 1506 X 25 FreestyleOdds: Do porpoise dives to mid pool, then swim FreeEvens: Swim Free to mid pool, stop and adjust your goggles, then swim free to the endFLY SET: 400+100Fastest two lanes did 4 rounds. Middle lane did 3 rounds. Everyone wore a Tempo Trainer set to approximately 1:65.1 X 25 Karla drill (1L/1R fly...2 strokes breast with no breath)1 X 25 3 strokes Fly, switch to Free1 X 25 2L/2R Fly, switch to Fly1 X 25 3 strokes Fly, switch to Free100 EZ recoveryBACKSTROKE SET: 400+1004 X 100 Backstroke, alternating 2L/2R Back and whole-stroke Back by 25. Make the 4th 100 faster than the others.100 EZ recoveryFREESTYLE SET: 400+100, except fastest lane did the extra 3 X 100 at the end.4 X 100 free on approx. :20 RI. Descend 1 to 4.100 EZ recovery3 X 100 free on approx. :20 RI. Descend 1 to 4.WARMDOWN: 100 EZTotal Yardage: approx. 1500 for fastest lane