07/27/06 UV Rays Masters 25-50-75-100 Drill/Swim

WARMUP: 400400 your choice, on your ownTRIATHLON SET: 1004 X 25 free, swimming 3 abreast in each laneMAIN SET: 1250Swim 5 rounds of the following:25 drill50 drill/swim75 drill/swim/swim100 swim/swim/drill/swimTry to carry the focus point of the drill into the swim.Round #1: Fins.Drill is 2L/2R Back, focus on smooth rotation. Swim is backstrokeRound #2:Drill is flutter kick on your back, focus on pointed toes and narrow kick. Swim is freestyle.Round #3:Fins.Drill is dolphin kick on your back. Swim is Pulse breast, focus on hips.Round #4:Drill is breaststroke kick on your back. Swim is Pulse breast, focus on the hips driving you forward and into the outsweep.Round #5:Fins.Drill is Single Switch, focus on staying low and hidden. Swim is freestyle.WARMDOWN: 200-400200-400 pull, depending on how much time you have left.Total Yardage: approx. 2400