> 05/02/06 UV Rays Masters 400s! | GoSwim TV

05/02/06 UV Rays Masters 400s!

I don’t usually have my Masters group do 400s, but triathlon season is fast approaching. A swimmer in our beginner lane is doing an indoor tri in two weeks, with a 400-yard swim, so I have included the LANE 1 practice that I had him and the other beginners do.

WARMUP: 400
400 your choice, on your own

WARMUP SET: 200
With fins.
8 X 25 Pulse Breaststroke on approx. :10 RI
#1 & #5: pull and breathe every 4 pulses
#2 & #6: p&b every 3 pulses
#3 & #7: p&b every 2 pulses
#4 & #8: p&b every pulse

MAIN SET: 1800
Three rounds of the following. Use the 25s as active recovery from the 400. Take 4 bobs between each 25. Try to descend time on each 400. Use a Tempo Trainer if you desire.

400 free (except that 7th length of each 200 is backstroke) Be aware of your stroke count.
2 X 25 kick on your back (breast or flutter)
2 X 25 free @ stroke count minus 2 (stretch it out)

200 free @ about 80-85% effort, with 7th length backstroke
2 X 25 kick on your back
2 X 25 free @ stroke count minus 2

FINAL SET: 200
Only the fastest lane had time for this.
With fins.
Repeat the warmup set of Pulse Breaststroke.

WARMDOWN: 100 EZ

Total Yardage: 2500-2700

LANE #1
WARMUP SET: 150
6 X 25 Pulse Breast with fins.
Pull & breathe every 3..2..1..3..2..1 by 25.

MAIN SET:
16 X 25 freestyle on :45 sendoff, maintaining good balance and streamline pushoffs

100 EZ with fins

6 X 25 Pulse Breast with fins (as above).

16 X 25 freestyle on :45 sendoff, this time with fins. Maintain good form. Add a little speed, since you will be getting a bit more rest.

WARMDOWN: 200 EZ