UV Rays Saturday Practice

WARMUP: 400DRILL SET: 400With fins.4 X 50 pulse breaststroke#1: breathe every 4#2: breathe every 3#3: breathe every 2#4: breathe every pulse8 X 25 dolphin kick on your backOdds: Hands in streamlineEvens: Hands at sides…look at feet and make a big dome of water with your kickMAIN SET #1: 16004 X 25 free brisk pace, count strokes, take average as “N”Then…10 X 50 on sendoff that gives about 20 seconds rest#1: N minus 4 on each length#2: N-4 + N-3#3: N-3 on each length#4: N-3 + N-2#5: N-2 on each length#6: N-2 + N-1#7: N-1 on each length#8: N on each length#9: N + N+1#10: N+1 on each length200 pull, extend breathing pattern by 1 stroke (B+1)4 X 25 any stroke except freestyle at brisk pace, count stroke and take average as “N”Then…10 X 50 on sendoff that gives 20 to 25 seconds rest#1: N minus 4 on each length#2: N-4 + N-3#3: N-3 on each length#4: N-3 + N-2#5: N-2 on each length#6: N-2 + N-1#7: N-1 on each length#8: N on each length#9: N + N+1#10: N+1 on each length200 pull with B+1 breathingMAIN SET #2: 900With fins.Three times through the following, with no extra rest between rounds. Lane 6 do one or two rounds, depending on time.2 X 100 IM1 X 100 freestyleRound #1: Use a sendoff that gives approx. 30 seconds restRound #2: Take :05 off your sendoffRound #3: Take another :05 off your sendoffWARMDOWN: 200