11/21/06 UV Rays Masters IM Practice

WARMUP: 400TRIATHLON SET: 100 + 2004 X 25 swim 3 abreast in each lane200 freestyle foot drafting, switch positions each 50MAIN SET: 1200/900 + 200Beginner lanes do Fly drill or dolphin kick for FL.Middle lanes can substitute 100 IMs for 200 IMs.No break on this set. Swim it straight through.200s are on approx :40 RI100s are on approx :30 RI75s are on approx :25 RI50s are on approx :15 RI25s are on approx :10 RIHere's the set:200 IM75 FL or FL drill75 BK75 BR75 FR200 IM50 FL or FL drill50 BK50 BR50 FR200 IM25 FL25 BK25 BR25 FR200 choice recovery (kick, pull, or swim)MAIN SET #2 (if you have time): 400Choice of fins or no fins – you decide within your lane.2 X 100 IM on approx. :30 RI2 X 100 IM on approx.: 35 RI and swim faster than first 2WARMDOWN: 200 EZ (plus 2 or 3 starts if you’re in the meet)Total Yardage: 2700 if you do everything