10/24/06 UV Rays Masters 100s to Failure

WARMUP: 400400 your choice, on your ownTRIATHLON SET: 1004 X 25 freestyle, swim 3 abreast in each laneKICK SET: 400/200(Lane 1 should do 4 X 50.)4 X 100 alternating 25 flutter kick on your back/25 swimOdds: swim is backstrokeEvens: swim is freestyleHands/arm can be in any position on the kick. When you swim, focus on maintaining the fast, 6-beat kick you used during the kicking.MAIN SET: ?????????Wear fins for the entire set. Pick a sendoff that is roughly 1 minute slower than your fastest 100 free time without fins. Then swim continuously through the following -- to failure. When you can no longer make the sendoff, you're done! This set starts out feeling aerobic and ends up very anaerobic. The 100s are freestyle. As a guideline, our fastest lane started on 2:00 sendoff and completed 2 X 100 on 1:20. Middle lanes started on 2:10 and made it down to 1:30, with one swimmer making 2 X 100 on 1:20. Beginner lane started on 2:10.2 X 100 @ initial sendoff (IS)2 X 100 @ IS minus :102 X 100 @ IS minus :202 X 100 @ IS minus :302 X 100 @ IS minus :402 X 100 @ IS minus :50Etc.Ideally, you want to swim 7 to 10 100s before failure. 200 EZ recovery any equipmentKICK SET #2: 400200 alternating 25 hand-lead dolphin kick on stomach/25 head-lead breast kick on your back200 alternating 25 head-lead dolphin kick on your back/25 hand-lead breast kick on your stomachWARMDOWN: 100 EZ