12/07/06 UV Rays Masters 200s and Broken 200s for Taper

WARMUP: 400TRIATHLON SET: 1004 X 25 freestyleOdds: Do one porpoise dive, then dive forward into swimmingEvens: Swim to shallow end and do one porpoise dive into the finishBUTTERFLY DRILL SET: 200With fins:8 X 25#1: Alternate one cycle Fly…one cycle Breast#2: 2L/2R Fly…switch to Fly#3: Karla drill#4: 2L/2R Fly…switch to Fly#5: 3 strokes Fly…switch to Free#6: 2L/2R Fly…switch to Fly#7: 6 FAST dolphins on your back…switch to EZ Backstroke#8: Same as #7TURN SET: 200 + 200Those not going to meet do:8 X 25 freestyle, with a forward somersault at mid pool. After the somersault, keep swimming freestyle to the end of the length. Those going to the meet do:8 X 12.5 (It’s really 8 X 25…keep reading…)Start with 12.5 yards of Freestyle at ABOVE race pace. This is really FAST. At midpoint, do a FAST somersault and then swim EZ Free to the end of the length. Take enough rest so you can swim at above race pace.200 EZ pull, breathing every 2…every 5.For those going to the meet: 200 EZ pull or swim (no pull).SPRINT SET FOR THOSE GOING TO MEET: 1000Swim twice times through the broken 200 and EZ 200. Then do the fast 25s. Each broken 200 is choice or IM.Broken 200, which is 4 X 50 on a sendoff that gives you 10 seconds rest. You are not trying to go all out. You are trying to hit your pace for a 200 swim, so these should feel like EASY, CONTROLLED SPEED. Not ALL OUT. Pick one or two things to focus on, e.g., breathing pattern, exhaling, being precise on your turns, touching the wall in streamline and with head down on breaststroke. For everyone: focus on finishing each 50 with a solid, fingertip touch with hand under water and eyes DOWN.200 EZ swim or kick your choiceThen:4 X 25 choice…FAST from the blocks (swim back EZ)MAIN SET FOR THOSE NOT GOING TO MEET: 1500/1200/1000Fastest lane does 5 rounds of the following. Middle lanes do 4 rounds. Beginner lane does 5 rounds, but swim 100s instead of 200s.1 X 200 Free (except that 7th length is Backstroke). Count strokes and get your average count per length.4 X 25 Free at your stroke count MINUS 2 strokes. Stretch it out. Take 4 bobs recovery between 25s.WARMDOWN: 200200 EZ. WARMUP: 400TRIATHLON SET: 1004 X 25 freestyleOdds: Do one porpoise dive, then dive forward into swimmingEvens: Swim to shallow end and do one porpoise dive into the finishBUTTERFLY DRILL SET: 200With fins:8 X 25#1: Alternate one cycle Fly…one cycle Breast#2: 2L/2R Fly…switch to Fly#3: Karla drill#4: 2L/2R Fly…switch to Fly#5: 3 strokes Fly…switch to Free#6: 2L/2R Fly…switch to Fly#7: 6 FAST dolphins on your back…switch to EZ Backstroke#8: Same as #7TURN SET: 200 + 200Those not going to meet do:8 X 25 freestyle, with a forward somersault at mid pool. After the somersault, keep swimming freestyle to the end of the length. Those going to the meet do:8 X 12.5 (It’s really 8 X 25…keep reading…)Start with 12.5 yards of Freestyle at ABOVE race pace. This is really FAST. At midpoint, do a FAST somersault and then swim EZ Free to the end of the length. Take enough rest so you can swim at above race pace.200 EZ pull, breathing every 2…every 5.For those going to the meet: 200 EZ pull or swim (no pull).SPRINT SET FOR THOSE GOING TO MEET: 1000Swim twice times through the following. Each broken 200 is choice or IM.Broken 200, which is 4 X 50 on a sendoff that gives you 10 seconds rest. You are not trying to go all out. You are trying to hit your pace for a 200 swim, so these should feel like EASY, CONTROLLED SPEED. Not ALL OUT. Pick one or two things to focus on, e.g., breathing pattern, exhaling, being precise on your turns, touching the wall in streamline and with head down on breaststroke. For everyone: focus on finishing each 50 with a solid, fingertip touch with hand under water and eyes DOWN.200 EZ swim or kick your choiceThen:4 X 25 choice…FAST from the blocks (swim back EZ)MAIN SET FOR THOSE NOT GOING TO MEET: 1500/1200/1000Fastest lane does 5 rounds of the following. Middle lanes do 4 rounds. Beginner lane does 5 rounds, but swim 100s instead of 200s.1 X 200 Free (except that 7th length is Backstroke). Count strokes and get your average count per length.4 X 25 Free at your stroke count MINUS 2 strokes. Stretch it out. Take 4 bobs recovery between 25s.WARMDOWN: 200200 EZ.