UV Rays Masters 100s Drill/Descend and 50s @ 200 Pace

WARMUP: 400WARMUP SET: 2008 X 25 with finsOdds: Backstroke – start fast then ease off on each 25Evens: Freestyle -- start easy, build to fast on each 25MAIN SET: 1300/1600/1900The 100s are on approximately :20 rest intervals. The 50s are on approx. :15 rest interval. Drill 100s can be a mix of any drill and/or kick, and you can use any equipment you want on the drill 100s. The swim 100s should be with no equipment. The goal is to descend your times on the swim 100s. Your goal on the 50s is to swim the even-numbered 50s at 200 pace (85 to 90% effort). On the 50s, lanes 5 & 6 do 6 X 50…lanes 2 & 3 do 4 X 50…lane 1 does 4 X 25.4 X 100 (1st 3 X 100 are drill; 4th is swim) ? X 50 (odds are choice; evens are best stroke)3 X 100 (2 drill/1 swim)? X 50 (odds choice; evens best stroke)2 X 100 (1 drill/1 swim)? X 50 (odds choice; evens best stroke)1 X 100 swimDrill Ideas:FREE:3L/3R focus on steady lead hand4-4-4 FreestyleBreathe with one goggle inFlutter kickSingle SwitchTriple SwitchFingertip DragPull with paddles – focus on high elbow catchBump up your breathing patternHide your headFree with dolphin kick (wear fins)BREAST:KickPulse breaststrokeTwo kicks/one pullBreathe every other strokeBACK:Single-arm back2L/2RFocus on maintaining 6-beat kickFLY:2L/2RKarla3 Fly → FreeFly/Breast Combo Dolphin KickWARMDOWN: 300Those going to the meet should do at least 3 starts from the blocks.