11/30/06 UV Rays IM or Free 200s-150s-100s-50s-25s

WARMUP: 400TRIATHLON SET: 1004 X 25 Free, eyes closed. Push off in the middle of lane!KICK SET: 2004 X 50: 25 Breast with an extra kick + 25 Breast kick on your backMAIN SET: 1450 + 200Do either this Main Set or the Freestyle Main Set below -- not both!There is no break on this set. Swim it straight through.On any Fly length, you can do a Fly drill or 3 strokes Fly…switch to Free.Fast lanes do entire set.Middle lanes can do the 3 X 200 with fins…or replace the 3 X 200 with 1 X 200 IM or 2 X 200 IM.1 X 200 alternate 50 FL/50 BK on a sendoff that gives approx. :30 RI (3:45)1 X 200 alternate 50 BK/50 BR same sendoff1 X 200 alternate 50 BR/50 FR same sendoff 1 X 150: 50 FL + 50 BK + 25 FL + 25 BK on approx. :30 RI (2:45)1 X 150: 50 BK + 50 BR + 25 BK + 25 BR same sendoff1 X 150: 50 BR + 50 FR + 25 BR + 25 FR same sendoff1 X 100: 50 FL + 50 BK on sendoff that gives approx. :30 RI (2:00)1 X 100: 50 BK + 50 BR same sendoff1 X 100: 50 BR + 50 FR same sendoff1 X 50 FL/BK on approx. :20 RI (1:00)1 X 50 BK/BR same sendoff1 X 50 BR/FR same sendoff4 X 25 IM order on approx. :10 RI (:30)200 real EZ -- choiceMAIN SET FOR FREESTYLE LANES: 1450 + 200There is no break on this set. Swim it straight through.3 X 200 alternate 50 BK/50 FR on sendoff that gives approx :30 RI3 X 150: 50 BK + 50 FR + 25 BK + 25 FR on approx. :30 RI3 X 100: 25 BK + 25 FR + 25 BK + 25 FR on sendoff that gives :30 RI3 X 50: BK/FR on sendoff that gives approx. :20 RI4 X 25 BK or FR your choice200 real EZ -- choiceFINAL SET IF TIME: 2008 X 25 on approx. :15 RIFocus is on solid, streamlined, and level pushoff.Odds: Flutter kick on your backEvens: Breast kick on your stomachWARMDOWN: 200200 EZ with 3 starts from the blocks if you’re doing the meet.Total Yardage: 2750 if you do everything