05/30/06 UV Rays 9 X 100 IM Set

WARMUP: 400400 your choice, on your ownHEADS-UP SET: 400 + 50With fins. Four rounds of the following:25 Breast arms with flutter kick...head out of water. Focus on FAST hands.25 Dolphin kick on your back25 Doggie Dig -- dog-paddle arms with flutter kick...head out of water. Focus on continuous forward motion25 Dolphin kick on your back50 EZ recoveryMAIN SET: 900 + 100No equipment. Three rounds of the following, for a total of 9 X 100. Use a consistent sendoff that gives you approx. :25 rest.100 as 25 FL + 50 FR + 25 BK100 as 25 BK + 50 FR + 25 BR100 as 25 BR + 75 FR100 EZ recoveryPULL SET: 800 or 600Fastest lane did 400/400. Other lanes did 400/200.400 FR pull with pull buoy, breathing every 2 (or 3)...every 5, continuously. Hold stroke count throughout.400 FR pull with pull buoy and paddles, breathing every 2 (or 3)...every 4, continuously. Focus on finding a ledge out front with the paddle before you initiate the pull.WARMDOWN: 100 EZTotal Yardage: 2450/2650