> 08/04/06 UV Rays Masters Mostly Freestyle | GoSwim TV

08/04/06 UV Rays Masters Mostly Freestyle

WARMUP: 400
400 your choice, on your own

TRIATHLON SET: 100
4 X 25 breaststroke with head out of water

MAIN SET: 1500
Swim nonstop:
5 X 100 on a sendoff that gives you approx. :20 rest
4 X 100 on a sendoff that’s :05 less than previous set
3 X 100 take another :05 off your sendoff

200 freestyle pull, breathing every 2…every 3 (If there are no pull buoys, do an EZ 200 choice.)

100 freestyle FAST for time

FIN SET: 400
200 alternating 25 dolphin on your back/25 dolphin on your stomach
200 alternating 25 dolphin on your back/25 long, EZ freestyle — extend hand forward/hand back

WARMDOWN: 100 EZ

Total Yardage: 2100, not including warmup