01/11/07 UV Rays Masters It Sneaks Up on You

WARMUP: 400

TRIATHLON SET: 100
4 X 25 breaststroke with head out of the water

MAIN SET: 2150/1650/850
Swim as far up the ladder as you can go. Your choice of stroke. When you can’t make the sendoff, stop and do the next set. Don’t do the whole set! Choose the ladder that matches your fitness and speed level.

Fast Lanes: 2150
50 on 2:00 sendoff
100 on 3 (3:00 pace)
200 on 4 (2:00 pace)
300 on 5 (1:40 pace)
400 on 6 (1:30 pace)
500 on 7 (1:23 pace)
600 on 8 (1:20 pace)

Middle Lanes: 1650
50 on 2:00 sendoff
100 on 3 (3:00 pace)
200 on 4 (2:00 pace)
250 on 5 (2:00 pace)
300 on 6 (2:00 pace)
350 on 7 (2:00 pace)
400 on 8 (2:00 pace)

Beginner Lane: 1400
50 on 2:00 sendoff
100 on 3:00 (3:00 pace)
150 on 4:00 (2:40 pace)
200 on 5:00 (2:30 pace)
250 on 6:00 (2:25 pace)
300 on 7:00 (2:20 pace)
350 on 8:00 (2:17 pace)

NEXT SET (if time): 200
200 your choice of kick and your choice of equipment

WARMDOWN: 200

Total Yardage: Depends