> 05/30/06 UV Rays 9 X 100 IM Set | GoSwim TV

05/30/06 UV Rays 9 X 100 IM Set

WARMUP: 400
400 your choice, on your own

HEADS-UP SET: 400 + 50
With fins. Four rounds of the following:
25 Breast arms with flutter kick…head out of water. Focus on FAST hands.
25 Dolphin kick on your back
25 Doggie Dig — dog-paddle arms with flutter kick…head out of water. Focus on continuous forward motion
25 Dolphin kick on your back

50 EZ recovery

MAIN SET: 900 + 100
No equipment. Three rounds of the following, for a total of 9 X 100. Use a consistent sendoff that gives you approx. :25 rest.

100 as 25 FL + 50 FR + 25 BK
100 as 25 BK + 50 FR + 25 BR
100 as 25 BR + 75 FR

100 EZ recovery

PULL SET: 800 or 600
Fastest lane did 400/400. Other lanes did 400/200.

400 FR pull with pull buoy, breathing every 2 (or 3)…every 5, continuously. Hold stroke count throughout.

400 FR pull with pull buoy and paddles, breathing every 2 (or 3)…every 4, continuously. Focus on finding a ledge out front with the paddle before you initiate the pull.

WARMDOWN: 100 EZ

Total Yardage: 2450/2650