> 10-03-06 UV Rays Masters Easing Into Intervals | GoSwim TV

10-03-06 UV Rays Masters Easing Into Intervals

After a couple of weeks of easy swimming, we’re easing into intervals today.

SHOULDER EXERCISES

WARMUP: 300
10 minutes or 300 your choice

STREAMLINE SETS:
2 streamline pushoffs — push off in streamline and HOLD your streamline (no kick) until you pop up to the surface.

4 X 25 freestyle, add the kick now to your pushoff and breakout, and try to break out with your feet PAST the flags.

2 breaststroke pulldowns — push off in streamline, then pull down with the dolphin kick, and hold this position until you pop up to the surface

4 X 25 breaststroke, using downward dolphin kick on the pushoff

MAIN SET #1: 600
Three rounds of the following:
50 Single-Switch freestyle drill, focus on staying low and clean rotation
50 Free, focus on rotation
50 2L/2R backstroke
50 backstroke, focus on rotation

Rounds 1 & 3: Fins
Round 2: No equipment

MAIN SET #2: 750
Three rounds of the following:
25 three strokes of fly…switch to EZ free
50 Back/Breast
75 Back/Breast/Free
100 Free

Rounds 1 & 3: Fins
Round 2: No equipment

Fastest lane had time for 200-300 pull.

WARMDOWN: 100 EZ

Total Yardage: Approx. 2000