Main Set Monday - Pacing and Technique 25s

Today's set offers something for everyone.  The triathletes can use some or all of the 200s to work on sighting and drafting (and pace).  The IMers can use the 200s for IM work (negative-splitting a 200 IM is a good way to practice a relaxed butterfly).   And the freestylers can enjoy 1600 yards of their favorite stroke.  

MAIN SET:  2200
6 X 25 with fins
Odd 25s:  2Left/2Right Butterfly on :30
Even 25s:  Dolphin kick on your back with arms in the air on :35

2 X 200 IM or FRIM or choice; descend 1-2

6 X 25 with fins on :30
Odd 25s:  Backstroke; focus on fast hand exit (SNAP the hands out of the water)
Even 25s:  FAST flutter kick on your back

2 X 200 IM or FRIM or choice; negative-split each 200 (within each 200, the second 100 is faster than the first 100).  If you can ALSO descend the second 200, that's a higher-level challenge.

6 X 25 no equipment
Odd 25s:  Breast kick on your stomach with thumbs locked (keep thumbs locked even during the breath)
Even 25s:  Breaststroke swim, but get to "thumb lock" on every stroke

2 X 200 IM or FRIM or choice; descend 1-2

6 X 25 (fins optional) on :30
Odd 25s:  FAST flutter kick on your back
Even 25s:  Freestyle with a 6-beat kick

2 X 200 IM or FRIM or choice; negative split each 200 (and descend time on the second 200 if possible)