UV Rays Alternating 400 Swim and 100s Drill/Swim

WARMUP: 400KICK SET: 2004 X 50 3L/3R freestyle with non-working arm extended out front. Keep the lead arm STABLE and pointed straight ahead as your stroke with the other armMAIN SET: 2100/1800/1500Lanes 4 & 5 do the entire set.Lanes 2 & 3 substitute 300s for all of the 400s.Lane 1 substitute 200s for all of the 400s.1 X 400 freestyle no equipment, focus on keeping one goggle in the water during the breath (look BACK at your arm as it exits the water)3 X 100 BACKSTROKE with finsEach 100 is: one length left arm, one length right arm, one length 2L/2R, one length whole stroke backstroke1 X 400 freestyle pull with pull buoy, focus on extending front to back with your hands. Breathe equally to left and right, but you decide how to do this.3 X 100 with finsEach 100 is half backstroke and half freestyle, but you must use a different pattern on each 100. E.g., (50 FR + 50 BK) (25 FR + 50 BK + 25 FR) (25 BK + 50 FR + 25 BK)1 X 400 freestyle with fins. Count strokes and try to hold your count the same for the entire 400.3 X 100 with finsEach 100 is swum as:25 FAST flutter kick on your back25 backstroke25 FAST flutter kick on your back25 FAST freestyleWARMDOWN: 200 EZ