05/02/06 UV Rays Masters 400s!

I don't usually have my Masters group do 400s, but triathlon season is fast approaching. A swimmer in our beginner lane is doing an indoor tri in two weeks, with a 400-yard swim, so I have included the LANE 1 practice that I had him and the other beginners do.WARMUP: 400400 your choice, on your ownWARMUP SET: 200With fins.8 X 25 Pulse Breaststroke on approx. :10 RI#1 & #5: pull and breathe every 4 pulses#2 & #6: p&b every 3 pulses#3 & #7: p&b every 2 pulses#4 & #8: p&b every pulseMAIN SET: 1800Three rounds of the following. Use the 25s as active recovery from the 400. Take 4 bobs between each 25. Try to descend time on each 400. Use a Tempo Trainer if you desire.400 free (except that 7th length of each 200 is backstroke) Be aware of your stroke count.2 X 25 kick on your back (breast or flutter)2 X 25 free @ stroke count minus 2 (stretch it out)200 free @ about 80-85% effort, with 7th length backstroke2 X 25 kick on your back2 X 25 free @ stroke count minus 2FINAL SET: 200Only the fastest lane had time for this.With fins.Repeat the warmup set of Pulse Breaststroke.WARMDOWN: 100 EZTotal Yardage: 2500-2700LANE #1WARMUP SET: 1506 X 25 Pulse Breast with fins.Pull & breathe every 3..2..1..3..2..1 by 25.MAIN SET: 16 X 25 freestyle on :45 sendoff, maintaining good balance and streamline pushoffs100 EZ with fins6 X 25 Pulse Breast with fins (as above).16 X 25 freestyle on :45 sendoff, this time with fins. Maintain good form. Add a little speed, since you will be getting a bit more rest.WARMDOWN: 200 EZ