11/14/06 UV Rays Mastes 400 IM Set or 400 Free Set

Choose only one of the main sets. Most of the triathletes on the team chose the Freestyle main set. Our fastest lane did the IM Main set. Another lane did the 400s as freestyle and did the 200s and 100s as IM.WARMUP: 400400/10 minutes your choice, on your ownTRIATHLON SET: 1004 X 25 first half of each length is head-out freestyle, second half is freestyleWARMUP SET: 4002 X (4 X 50) (Middle lanes did one round rather than 2 rounds.)#1: 50 your choice of kick, with pull buoy#2: 50 pull focus on reaching full extension with hands/arms#3: 50 of 2L/2R your choice of stroke – no equipment#4: 50 swim anything except freestyle – nice and EZ and longMAIN SET OPTION #1: 1400 + 200400 IM no equipment400 IM with fins 200 IM no equipment 200 IM with fins 100 IM no equipment 100 IM with fins200 EZ recovery your choiceMAIN SET OPTION #2: 1400 + 200400 free no equipment on approx. 1:00 rest400 free with fins on 1:00 rest200 free no equipment on approx. 1:00 rest200 free with fins on 1:00 rest100 free no equipment on approx. :30 rest100 free with fins200 EZ recovery your choiceWARMDOWN: 250With fins:8 to 10 X 25 freestyle nice and quiet, and breathe 3 times per lengthTotal Yardage: 2700 if you do everything