Freestyle Pull and IM Set

 WARMUP:  400

WARMUP SET:  300
8 X 50 with fins
Odds:  Dolphin kick on your stomach, arms extended
Evens:  Dolphin kick on your back, arms at sides, intense kick

4 X 50 no fins
Odds:  Dolphin kick on your stomach, arms extended
Evens:  Dolphin kick on your back, arms in streamline

MAIN SET:  1600
Triathlon lanes can opt to go 4 X 50 freestyle with fins rather than IM order with fins, BUT...you should take :05 off your sendoff on each round of 4 X 50, working down to a sendoff that gives you 5 to 10 seconds rest on the final round.

 All lanes:  Descend time on the 200s pull.

 Lane 1 (beginners):  Do half of the yardage (100 pull instead of 200 pull...4 X 25 with fins instead of 4 X 50).

1 X 200 pull, breathing every 4
4 X 50 IM order with fins
1 X 200 pull, breathing every 3
4 X 50 IM order with fins
1 X 200 pull, breathing every 2...every 3
4 X 50 IM order with fins
1 X 200 pull, breathe as much as you want
4 X 50 IM order with fins 

BREATHING SET: 200
8 X 25 pull, with pull buoy (no paddles) -- 2 breaths per length.  Focus on being balanced side to side.

WARMDOWN:  200

MAIN SET FOR THOSE GOING TO NEM SCY CHAMPS:  750

5 X 75 with Tempo Trainer, taking it down to race pace for a 100 on the final 75.   Take as much time between 75s as you want.  Final 75 is from the blocks. 

 200 EZ recovery

 3 X 25 (with a turn and push) from the blocks with Tempo Trainer set at race pace for a 50.

 WARMDOWN:  250