UV Rays Major/Minor Sets

WARMUP: 400WARMUP SET: 2004 X 50, swum as 25 underwater breast kick + 25 freestyleKeep your arms in streamline for the underwater kicks. Try to take at least 3 kicks under water, then come and take two strokes of breaststroke to get some air, then go back under again.MAIN SET LANES 2, 3, 4 & 5: 1600Swim twice through:4 X 200 Major/MinorWithin your lane, decide what you will do for your major stroke and for your minor stroke on the first set of 4 X 200. Minor stroke could be a stroke, a drill, or kicking. Do the 4 X 200 in your major stroke, with a 50 of the minor stroke that moves through the set.Choose a new major and minor for the second round of 4 X 200.Lane #2 can wear fins for one of the rounds.MAIN SET FOR LANE 1: 1200Swim three times through:4 X 100 Major/MinorDo the 100s in your major stroke, with a 25 of the minor stroke that moves through the set.Round #1: Major stroke is freestyle. Minor is backstroke.Round #2: Major stroke is freestyle. Minor is breaststroke kick on your back.Round #3: Wear fins. Major stroke is freestyle. Minor is dolphin kick on your back.IM SET: 200/300/500Lanes 4 & 5:5 X 100 with fins.#1, #3, and #5 are freestyle#2 and #4 are IMDescend time on both tracks.Lanes 2 & 3:3 X 100 IM with finsWARMDOWN: 200 EZ