12-26-06 UV Rays Holiday Practice

This practice is designed to push your lactate threshold. The idea is to push yourself hard throughout the main set -- but not all out. You will not be getting much rest between swims in the main set -- but that's the whole idea.WARMUP: 400400 your choice, on you own. Fins are OK.WARMUP SET: 2008 X 25 on approx. :10 RIOdds: Stroke other than FreeEvens: FreestyleMAIN SET: 1500/1300//1100 plus EZ recoveriesThe entire set is Freestyle, except for the recoveries, which are choice.16 X 50 on :10 rest intervalIf your sendoff is 55 seconds or less, do all 16 X 50. If your sendoff is 1:00 or 1:05, do 14 X 50. If your sendoff is 1:10 or higher, do 12 X 50 and give yourself 15 seconds rest instead of 10. 50 to 100 EZ recovery3 X 100 on :15 rest intervalIf your sendoff was 1:10+ on the 50s, take 20 seconds rest on the 100s.50 to 100 EZ recovery2 X 200 on :20 rest intervalIf your sendoff was 1:10+ on the 50s, take 25 seconds rest on the 200s.50 to 100 EZ recoveryPULL SET: 200 to 300If you have enough time, add a 200/300-yard pull set. Make this an even-pace swim, focusing on streamlining out of each turn. Use an every 2…every 5 breathing pattern.WARMDOWN: 2008 X 25 Silent Swimming. Your choice of stroke. LISTEN to your body -- your hands, shoulders, cheek and jaw, shoulders, feet. Try to keep everything super quiet. Do 4 or 5 bobs between each 25 as recovery. Try to Zen-out as you warm down.