> 10/26/06 UV Rays Masters The BEEP Rules | GoSwim TV

10/26/06 UV Rays Masters The BEEP Rules

WARMUP: 400
400 your choice, on your own

TRIATHLON SET: 100
4 X 25 free. Swim first half of each length with head up and looking forward. Focus on wide hand entry. Second half of each length is head down, wide entry.

FLY SET: 400
Wear fins. Swim twice through the following. Fastest lanes used :30 sendoff. Middle lanes used :35.
25 alternating one cycle fly/one cycle breast
25 2L/2R FL…switch to whole-stroke FL
25 Karla drill
25 2L/2R FL…switch to whole-stroke FL
25 3 stroke FL…switch to FR
25 2L/2R FL…switch to whole-stroke FL
25 dolphin kick on back start fast then ease up
25 dolphin kick on back start slow then build

Beginner lane modified the above set to do 8 X 25, alternating 25 of cycle FL/cycle BR and 25 2L/2R FL.

TEMPO-TRAINER SET:
One lane did this as a breaststroke set. Backstrokers did backstroke. All others did freestyle. Don’t worry too much about your form…just swim to the BEEP.

5 X 100 on approx. :25 RI
#1: Tempo Trainer set at comfortable pace (most of our freestylers used 1:05; some were at 1:10 and 1:00)
#2: TT sent at :05 less than on #1
#3: Take another :05 off the TT cadence
#4: Take off another :05
#5: Take off another :05 (if you started at with the TT set at 1:05, it should be set at :85 on this one)

200 EZ freestyle pull, breathing every 2…every 5

5 X 50 on approx. :20 RI
#1: Tempo Trainer should be set at :05 less than the INITIAL setting on the 100s. E.g., if you started at 1:05 for the 100s, you should now start with a setting of 1:00.
#2: Take off :05
#3: Take off :05
#4: Take off :05
#5: Take off :05. E.g., if you started this round at 1:00, you should be at :80 on the 5th 50.

100 EZ recovery

Only the two fastest lanes had time for this final mini set. All others went to warmdown.
10 X 25
#1&2: Tempo Trainer set at :05 less than your INITIAL setting on the 50s.
#3&4: Take off :05
#5&6: Take off :05
#7&8: Take off :05
#9&10: Take off :05 E.g., if you started with 1:05 on the 100s, 1:00 on the 50s, and :95 on the 25s, you should now be at :75. Yeow.

WARMDOWN: 200
At least 200 EZ.

Total Yardage if you did the entire set: 2400