> 07/27/06 UV Rays Masters 25-50-75-100 Drill/Swim | GoSwim TV

07/27/06 UV Rays Masters 25-50-75-100 Drill/Swim

WARMUP: 400
400 your choice, on your own

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

MAIN SET: 1250
Swim 5 rounds of the following:
25 drill
50 drill/swim
75 drill/swim/swim
100 swim/swim/drill/swim
Try to carry the focus point of the drill into the swim.

Round #1:
Fins.
Drill is 2L/2R Back, focus on smooth rotation. Swim is backstroke

Round #2:
Drill is flutter kick on your back, focus on pointed toes and narrow kick. Swim is freestyle.

Round #3:
Fins.
Drill is dolphin kick on your back. Swim is Pulse breast, focus on hips.

Round #4:
Drill is breaststroke kick on your back. Swim is Pulse breast, focus on the hips driving you forward and into the outsweep.

Round #5:
Fins.
Drill is Single Switch, focus on staying low and hidden. Swim is freestyle.

WARMDOWN: 200-400
200-400 pull, depending on how much time you have left.

Total Yardage: approx. 2400