> 06/13/06 UV Rays Masters Freestyle 100s | GoSwim TV

06/13/06 UV Rays Masters Freestyle 100s

WARMUP: 400
400 your choice, on your own

TRIATHLON SET: 100
4 X 25 free, swimming 3 abreast in each lane

WARMUP SET: 450
Three rounds (FL, BK, BR):
50 kick with pull buoy
50 pull with pull buoy
50 swim

MAIN SET: 1100 + 100 recovery
Swim straight through the following. Try to establish a sendoff for the 50s and for the 100s and hold that sendoff throughout. You want to get 15 to 20 seconds rest on the 50s and 20 to 30 seconds rest on the 100s. As a benchmark, our fastest lane went on :30 for the 25s, :60 for the 50s, and 1:45 for the 100s. Try to hold your time steady or do a descend on the 100s free. Fastest lane descended 1:20 to 1:12 or so for the 100s.

50 FL
100 FR
50 BK
100 FR
50 BR
100 FR
50 FR
100 FR
25 FL
100 FR
25 BK
100 FR
25 BR
100 FR
25 FR
100 FR

100 EZ recovery

PULL SET: 400
400 freestyle pull with pull buoy (no paddles), breathing every 2…every 5. Stretch it out and go for distance off the walls.

WARMDOWN: 100 EZ

Total Yardage: 2650