UV Rays IM Kick Set and IM Main Set

WARMUP: 400KICK SET: 450Lane #1 substitute 25s for 50s in the following set. All other lanes do the set as written. Three rounds of :50 dolphin kick50 breast kick50 flutter kickRound #1: All kicks are on your back, with hands in “pockets.”Round #2: All kicks are on your stomach and you can use a kickboard if you want.Round #3: All kicks are on your side, with hands up or down (your choice)MAIN SET: 1600Within your lane, you can decide whether to do this set with fins or without fins. Either is OK and plenty tough. On EVERY butterfly length, it is RECOMMENDED that you do 3 strokes fly, then switch to freestyle. (We haven’t done much fly lately, so it’s good to ease into it again.) Lanes 4 & 5 use a 30-second base per 25. Lanes 2 & 3 use a sendoff that gives approximately 10 seconds rest on the 25s, 15 seconds on the 50s, 20 to 25 seconds on the 75s, and 25 to 30 seconds rest on the 100s.25 FL50 BK75 BR100 FR75 FL50 BK25 BR25 FR50 FL75 BK100 BR75 FR50 FL25 BK25 BR50 FR75 FL100 BK75 BR50 FR25 FL25 BK50 BR75 FR100 FL75 BK50 BR25 FRWARMDOWN:Depending on how much time you have:100, 200, or 300 pull with pull buoy, focus on extending front to back