01/06/07 UV Rays Saturday Practice

NOTE: If you are doing a T-15 or an hour swim, do it after the warmup. For the hour swim, you MUST have someone time for you and record your cumulative time after every 50 (there are time sheets on our Masters bulletin board in the hallway). One person can time and record for two swimmers, but you will need to have two stopwatches going.

WARMUP: 400

TRIATHLON SET: 100
4 X 25 freestyle, stop at midpool for 5 seconds, then start again

KICK SET: 200
200 kick, your choice of equipment (or no equipment) and positions.
Also, your choice of kick.

MAIN SET: 1200
The focus on this set is to get you more comfortable breathing to both sides. Use a pull buoy for the pull 200s. When you do the 200 swims, see if you can breathe to your less comfortable side at least ONCE on each length.

Get your time after each 200. Your goal is to descend your time on each of the pulls…and to descend your time on each of the swims.

1 X 200 freestyle pull, breathing every 2…every 5
1 X 200 freestyle
1 X 200 freestyle pull, breathing every 3
1 X 200 freestyle
1 X 200 freestyle pull, breathing every 2…every 5
1 X 200 freestyle

MAIN SET #2: 600
Wear fins for this set.
6 X 100 IM (Fly, Back, Breast, Free) on a sendoff that gives you approx. 25 seconds rest.
It’s OK to use 2L/2R on the Butterfly.

WARMDOWN: 200 to 400
Your choice. Include some kicking.