08/03/06 UV Rays Masters IM and Free

WARMUP: 400400 your choice, on your ownTRIATHLON SET: 1004 X 25 free, sighting at least 3 times on each lengthKICK SET: 4008 X 50 (25 kick on your back + 25 swim)Odds: Breast kick/BreastEvens: Flutter kick/FreeOn the swims, focus on getting your speed from the kick rather than the arms.MAIN SET: 1000Four times through the following. Each 100 free should be faster than than the previous one. Try to stay on a steady sendoff, e.g., fastest lane should be on 30...1:00...1:30...2:00. Other lanes might choose 10 seconds rest on 25s, 15 sconds rest on 50s, 20 seconds on 75s, 25 seconds on 100s. 25 Fly (or Fly drill)50 Back/Breast75 Back/Breast/Free100 FreeIM SET: 300If there are fins at the pool, use them for this set. If no fins, just do it with no equipment.4 X 75 (Twice through: Fly/Back/Breast...Back/Breast/Free)WARMDOWN: 200 to 400Do a 200, 300, or 400 freestyle pull, depending on how much time you have. Breathing every 2...every 3.Total Yardage: 2000 to 2200, not including warmup