UV Rays Main Sets of Sculling and IM

WARMUP: 400WARMUP SET: 2008 X 25 freestyle on approx. 10 seconds RIOdds: Breathe 4 times per lengthEvens: Breathe 3 times per lengthMAIN SET: 10008 X (25 scull + 100 IM)Use the sculling as active recovery.Sculling is with a pull buoy:#1 scull = front scull#2 scull = middle scull#3 scull = back scull#4 scull = feet-first scull on your back, with your body in a “V”KICK SET: 250With fins.10 X 25 dolphin kick on your back, on approx. 10 seconds RIOdds: Hand lead, with head up and looking at your feetEvens: Head lead, with head up and look at your feet. Make as big a bulge with your feet as possible.IM SET: 800Lanes 4 & 5 do the entire set, and you can wear fins on one (or none) of the swims.Lane 2 & 3 do the entire set, but you can wear fins on half the swims.Lane 1 wear fins, and do 4 X 100 instead of 4 X 200.4 X 200 FR IM (substitute freestyle for butterfly) WARMDOWN: 200 EZ