> 01-02-07 UV Rays Masters Getting Back after the Holidays | GoSwim TV

01-02-07 UV Rays Masters Getting Back after the Holidays

WARMUP: 400

TRIATHLON SET: 100
4 X 25 Freestyle (1st half of each length with head out; 2nd half with head in…focus on wide hand entry)

KICK/SWIM SET: 450…300…150
Fastest lanes do 6 X 75, middle lanes do 4 X 75, lane 1 do 2 X 75:
Odds: 50 flutter kick on back + 25 freestyle with 6-beat kick
Evens: 25 flutter kick on back + 50 freestyle with 6-beat kick

PULL SET: 400…300…200
Fastest lanes do 400, middle lanes 300, lane 1 200:
Freestyle pull breathing every 3, except that 3rd length of every 100 is breathing every stroke.

KICK/SWIM SET #2: 600…400…300
Fastest lanes do 6 X 100, middle lanes do 4 X 100, lane 1 do 3 X 100
Odds: 25 flutter on back + 25 backstroke + 25 flutter on back + 25 backstroke
Evens: 25 breast kick on back + 25 breast + 25 breast kick on back + 25 breast

FIN SET: 400
4 X 100 free with fins
Count strokes on first length and then decrease count by one stroke on each length. Repeat the same stroke-count pattern on each 100. E.g., if your first length is 15 strokes, next length should be 14, next length 13, next length 12. Repeat the pattern on all 100s.
Focus on KICKING to reduce your count on each length.

DRILL/SCRIMMAGE SET: 200
Keep the fins on.
4 X 25 freestyle arms with dolphin kick on :30 sendoff
4 X 25 freestyle with flutter kick on 60-second sendoff. Swim 2 abreast in each lane and you are RACING each other. These are FAST.

WARMDOWN: 200
200 EZ your choice