> 10-10-06 UV Rays Masters All Strokes | GoSwim TV

10-10-06 UV Rays Masters All Strokes

WARMUP: 300
300 your choice, on your own

#1: Nekked
4 X 25 Freestyle, swimming 3 abreast in each lane

#2: Fins
4 X 100 with fins (Lane 1 do 3 X 100.)
1st 25: Single-Arm Backstroke (right arm)
2nd 25: Single-Arm Backstroke (left arm)
3rd 25: 2L/2R Backstroke
4th 25: Backstroke
Focus on bent-arm pull.

#3: Nekked
8 X 25 (Lane 1 do 4 X 25.)
1&2: 3 strokes Fly…switch to Free
3&4: Back
5&6: Breast
7&8: Free

#4: Pull buoy
4 X 75 Freestyle
1st length: breathe every 5
2nd length: breathe every 4
3rd length: breathe every 3

#5: Nekked
8 X 25 (Lane 1 do 4 X 25.)
Same as above – 2 X 25 each stroke.

#6: Nekked
4 X 100 Free except that 3rd length of each 100 is Backstroke

#7: Fins
8 X 25 (Lane 1 do 4 X 25.)

#8: Fins
4 X 50 Free, swim EZ on first 25, build speed on second 25.

#9: Fins
Do this if you have time:
8 X 25 (or 4 X 25) as above

WARMDOWN: At least 100 EZ

Total Yardage: Approx. 2600 if you do the entire workout.