09-28-06 UV Rays Introducing Some Fly

SHOULDER STRETCHES!WARMUP: 300300 your choice, on your own#1 NekkedIn shallow end, push off one by one in STREAMLINE, then do a breaststroke PULLDOWN (with dolphin kick if you want) and then hold with arms at your sides as you rise to the surface in balance. No swimming! When you pop up, come back to the wall. Do 4 of these.#2 Fins8 X 25 with 4 bobs as recovery between each 25.Push off in streamline, do a breaststroke PULLDOWN ONLY, then continue to do head-lead dolphin to the end of the length. You can dolphin on or below the surface.#3 Fins4 X 50 @ approx. :20 RISwim these as 25 2L/2R fly and 25 2L/2R backstroke.Focus: Elbows straight on the fly; rotate and show your shoulders on backstroke.#4 Nekked100 EASY breaststroke Focus: Get into streamline on each stroke.#5 NekkedSwim twice through the following pyramid. No particular sendoff. 25 – 50 – 75 – 50 – 25This is all freestyle. Try to hold your same stroke count on every length, even as the distances get longer (or shorter). #6 Fins300 alternating 25 body-dolphin breast and 25 2L/2R backstrokeFocus: RHYTHM. Maintain steady body rhythm on the breast and a steady body rhythm and arm rhythm on the backstroke.#7 Fins8 X 25 with 5 bobs recovery between each 25Odds: Alternate 1 cycle fly and 1 cycle breastEvens: Karla drill (1L/1R fly followed by 2 strokes breast with no breath)#8 Fins200 EASY, alternating 25 body dolphin on your back and 25 flutter kick on your back#9 Nekked8 X 25 free with 4 bobs between each 25Take only 2 to 3 breaths on each 25.Focus on tight streamline off each wall and kick into your breakout. Send your energy FORWARD at the breakout.WARMDOWN: 100100 EZ on your ownTotal Yardage: approx. 2400