The UV Rays are based in Lebanon, New Hampshire. So...in honor of Election Day and in keeping with the New Hampshire state motto, "Live Free or Die," today's practice contains a lot of CHOICE. Enjoy. And don't forget to vote! WARMUP: 400400/10 minutes your choiceTRIATHLON SET: 3004 X 25 freeRun in the shallow end…swim in the deep end. Focus on a smooth, GRACEFUL, and forward-moving transition into each new position.200 freestyle, practicing foot drafting. Switch positions after each 50.MAIN SET #1: 800/600 + 100Make this an aerobic rather than an anaerobic set. No matter what stroke you’re swimming, keep it LOOONG and at 60 to 75% effort.Lane #1 does 6 X 100 instead of 4 X 200, but do them in the same way as described below. 2 X 200 on approx. :40 RI First 100 is free; second 100 is choice (IM is OK).2 X 200 on approx. :40 RIFirst 100 is choice (IM is OK); second 100 is free.100 EZ kick (choice) recoveryMAIN SET #2: 5005 X 100 choice of stroke (but all 5 should be the same stroke) on approx. :30 RI#1: Wear fistgloves and set the Tempo Trainer at a comfortable, long cadence#2: Wear fistgloves and take :05 off the TT#3: Wear fistgloves and take :05 off the TT#4: Wear fistgloves and take :05 off the TT#5: Take off the gloves and take another :05 off the TT. This one is FAST – 95 % effort!!!PULL SET: 100/200/300Depending on how much time we have – to leave time for starts and a relay – 100, 200, or 300 pull your choice of stroke or mix of strokes (try something other than freestyle!). If you do freestyle, breathe every 2…every 3 or every 3…every 5.STARTS/RELAYS TO GET READY FOR NEM Championships
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