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01/178/07 UV Rays Masters Mostly Free

WARMUP: 400

TRIATHLON SET: 100
4 X 25 porpoise out and porpoise in

MAIN SET: 900/2100
Fast and middle lanes doe the entire set.
Beginner lane cut all the swims in half.

4 X 200 with fins on sendoff that gives you approx. 40 seconds rest
These are freestyle except 7th length is stroke…in IM order.

100 kick your choice. Focus on pointing your toes and steady rhythm.

4 X 150 with pull buoy on sendoff that gives you approx. 30 seconds rest
These are freestyle except 5th length is stroke KICK…in IM order.

100 kick your choice. Focus on pointing your toes and steady rhythm.

4 X 100 nekked or with fins (your choice by lane) on sendoff that gives you approx. 20 seconds rest
These are freestyle except 3rd length is stroke…in IM order.

100 kick your choice. Focus on pointing your toes and steady rhythm.

WARMDOWN: 200