> 07/13/06 UV Rays Masters 50s Descend Intervals | GoSwim TV

07/13/06 UV Rays Masters 50s Descend Intervals

WARMUP: 400
400 your choice, on your own.

MAIN SET: 2000
Middle lanes did the set as is. Fastest lane substituted a 400 IM with fins and a 300 IM with fins for the 400 and 300. Slowest lane did 4 X 50 for all the rounds of 50s.

400 with fins, alternating 25 dolphin kick on your back/25 freestyle. Build the freestyle speed throughout the swim.

6 X 50 on a set sendoff that gives you approx. :20 RI

300 freestyle pull with pull bouy, breathing every 2…every 5

5 X 50 on a set sendoff that’s :05 less than first set

200 drill IM with fins — your choice of drills

4 X 50 on a set sendoff that’s :10 less than first set

100 EZ with fins — choice

3 X 50 on a set sendoff that’s :15 less than first set (You want to get about :05 rest on these.)

100 EZ cooldown

We have enough swimmers to do a relay at the end of practice — 200 free relay.

75 EZ warmdown

Total Yardage: approx. 2500