> 04/13/06 UV Rays Masters All-Strokes Day | GoSwim TV

04/13/06 UV Rays Masters All-Strokes Day

Our Masters team has practice only on Tue and Thurs, so we generally make Tue the freestyle day and Thurs the IM day.

WARMUP: 400
400 your choice, on your own

WARMUP/TRIATHLON SKILL SET: 200
Same as Tuesday:
8 X 25 freestyle, swimming in a “V” or a diamond formation (depending on how many swimmers in each lane), practicing drafting at the hip.

BACKSTROKE SET: 400 + 50
With fins.
4 X 100 @ approx. :20 RI
1st 25: R arm only
2nd 25: L arm only
3rd 25 2L/2R
4th 25: Whole stroke backstroke
Focus on bent-arm pull.

50 EZ recovery

IM SET: 450 + 100
6 X 75 @ approx. :25 RI. Do this as two rounds of the following:
25 Fly + 50 Back
25 Back + 50 Breast
25 Breast + 50 Free

100 EZ recovery

BREAST SET: 300
Fastest lane did 12 X 25. Middle lanes did 8 X 15.
With fins and Tempo Trainer set to 1:65:
12 X 25
Odds: Karla drill (alternate 1L/1R Fly and 2 strokes Body-Dolphin Breast with no breath)
Evens: Body-Dolphin Breast
Keep everything in rhythm with the TT.

FREE SET: 400
4 X 100 freestyle pull @ approx. :15 or :20 RI
Use a Tempo Trainer if you want, set at any tempo.
If you normally breathe every 2 strokes, use a pattern that alternates every 2/every 5. If you normally breathe every 3 strokes, use a pattern that alternates every 3/every 5.

WARMDOWN: 100 to 200 warmdown

Total Yardage: Approx. 2400