07/13/06 UV Rays Masters 50s Descend Intervals

WARMUP: 400400 your choice, on your own.MAIN SET: 2000Middle lanes did the set as is. Fastest lane substituted a 400 IM with fins and a 300 IM with fins for the 400 and 300. Slowest lane did 4 X 50 for all the rounds of 50s.400 with fins, alternating 25 dolphin kick on your back/25 freestyle. Build the freestyle speed throughout the swim.6 X 50 on a set sendoff that gives you approx. :20 RI 300 freestyle pull with pull bouy, breathing every 2...every 5 5 X 50 on a set sendoff that's :05 less than first set200 drill IM with fins -- your choice of drills4 X 50 on a set sendoff that's :10 less than first set100 EZ with fins -- choice3 X 50 on a set sendoff that's :15 less than first set (You want to get about :05 rest on these.)100 EZ cooldownWe have enough swimmers to do a relay at the end of practice -- 200 free relay.75 EZ warmdownTotal Yardage: approx. 2500