06/26/06 UV Rays Masters 100s Free

We have a bunch of swimmers doing an International-distance tri in early July, so this is a prep for that race, where the swim is .75 mile. The idea is to hit an easy, sustainable pace on the first two one hundreds and try to maintain that pace through all 15 of the 100s, even though the sendoff gets tighter toward the end. The practice simulates holding form and pace even as fatigue sets in in a race.WARMUP: 400400 your choice, on your ownTRIATHLON SET: 1004 X 25 freestyle, sighting on every strokeMAIN SET: 18006 X 100 freestyle on a stable sendoff that gives you approx. :25 RI100 EZ dolphin kick with fins as recovery5 X 100 freestyle on a stable sendoff that's :05 less than the first set of 100s100 EZ dolphin kick with fins as recovery4 X 100 freestyle take another :05 off your sendoff100 EZ dolphin kick with fins as recovery5 minutes med-ball pass in the deep end with fins. Alternate 1 minute flutter and 1 minute dolphin. Each person holds ball above water for 5 seconds then passes it to lanemate.WARMDOWN: 100 EZ swimmingTotal Yardage: approx. 2400