The UV Rays are based in Lebanon, New Hampshire. So…in honor of Election Day and in keeping with the New Hampshire state motto, “Live Free or Die,” today’s practice contains a lot of CHOICE. Enjoy. And don’t forget to vote!
WARMUP: 400
400/10 minutes your choice
TRIATHLON SET: 300
4 X 25 free
Run in the shallow end…swim in the deep end. Focus on a smooth, GRACEFUL, and forward-moving transition into each new position.
200 freestyle, practicing foot drafting. Switch positions after each 50.
MAIN SET #1: 800/600 + 100
Make this an aerobic rather than an anaerobic set. No matter what stroke you’re swimming, keep it LOOONG and at 60 to 75% effort.
Lane #1 does 6 X 100 instead of 4 X 200, but do them in the same way as described below.
2 X 200 on approx. :40 RI
First 100 is free; second 100 is choice (IM is OK).
2 X 200 on approx. :40 RI
First 100 is choice (IM is OK); second 100 is free.
100 EZ kick (choice) recovery
MAIN SET #2: 500
5 X 100 choice of stroke (but all 5 should be the same stroke) on approx. :30 RI
#1: Wear fistgloves and set the Tempo Trainer at a comfortable, long cadence
#2: Wear fistgloves and take :05 off the TT
#3: Wear fistgloves and take :05 off the TT
#4: Wear fistgloves and take :05 off the TT
#5: Take off the gloves and take another :05 off the TT. This one is FAST – 95 % effort!!!
PULL SET: 100/200/300
Depending on how much time we have – to leave time for starts and a relay – 100, 200, or 300 pull your choice of stroke or mix of strokes (try something other than freestyle!).
If you do freestyle, breathe every 2…every 3 or every 3…every 5.
STARTS/RELAYS TO GET READY FOR NEM Championships
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