> 05/11/06 UV Rays Masters | GoSwim TV

05/11/06 UV Rays Masters

LANE 1: Do the warmup and warmup set, then flip to next page and do the MAIN SET FOR LANE 1.

WARMUP: 400 your choice, on your own

WARMUP SET: 200
8 X 25 with fins @ approx. :10 RI
Odds: Hand-lead dolphin kick on your back
Evens: 4 underwater dolphin kicks on your back…then backstroke

MAIN SET: 2000
Start with EZ/moderate pace on the 400s, and increase your intensity throughout the set, so that the 200s are tempo pace and the 100s are 85-90+% effort. On the CHOICE, you can do IM, all freestyle, or any combination of strokes.

400 Free – no equipment
400 with fins, alternate 25 dolphin kick on your back and 25 choice

300 Free – no equipment
300 with pull buoy, breathing every 2 (or 3)…every 5, continuously throughout the 300.

200 Free – no equipment
200 with fins, choice

100 FAST FREE – no equipment
100 FAST FREE with fins

MAIN SET FOR LANE 1
With NO fins:
8 X 25 Free @ :45 sendoff
Rest 60 seconds.
6 X 25 Free @ :40 sendoff
Rest 60 seconds
6 X 25 Free @ :40 sendoff

With fins:
200, alternating 25 dolphin kick on your back/25 dolphin kick on your stomach

Repeat the freestyle Main Set, but this time with fins.

WARMDOWN: At least 100 EZ, all lanes