07/20/06 UV Rays Inside-Out Rolls IM Order

WARMUP: 400 400 your choice, on your ownTRIATHLON SET: 1004 X 25 freestyle, swimming 3 abreast in each laneMAIN SET: I gave everyone the option of doing the entire main set (except the 4 X 100 pull) with fins. If swimmers in a lane agree to do one of the segments without fins, that's fine. Don't let the fly devolve to struggle. Switch to a fly drill if necessary to maintain form. Or do 3 strokes fly, switch to free. 4 X 100 Fly/Back @ approx. :30 RI#1: 1st 25 is back, remainder is fly#2: 2nd 25 is back, remainder is flyetc.50 EZ recovery4 X 100 Back/Breast @ approx. :25 RI#1: 1st 25 is breast, remainder is back#2: 2nd 25 is breast, remainder is backetc.50 EZ recovery4 X 100 Breast/Free @ approx. :25 RI#1: 1st 25 is free, remainder is breast#2: 2nd 25 is free, remainder is breastetc.50 EZ recovery4 X 100 freestyle pull @ :20 RI, breathing every 2...every 3WARMDOWN: 200Total Yardage: approx 2500