> 01/25/07 UV Rays Masters IM Main Set and Stroke-Count Free Set | GoSwim TV

01/25/07 UV Rays Masters IM Main Set and Stroke-Count Free Set

WARMUP: 400

TRIATHLON SET: 100
4 X 25 with fins.
1st half of each length is head-out freestyle with wide hand entry.
2nd half of each length is head-in freestyle, wide hand entry.
Focus: Stabilize your head. No side-to-side head movement.

KICK SET: 300/200
Lanes 4&5: 3 X 100 IM kick (continuous, no equipment)
Lanes 2&3: 2 X 100 IM kick (continuous, no equipment)
Lane 1: 2 X 100 IM kick (continuous, with fins and do dolphin on your back instead of breaststroke kick)

IM MAIN SET: 1100
200 drill IM with fins (your choice of drills)

9 X 100 FRIM (IM with free instead of fly)
Lane 1 should do 6 X 100, all with 30 seconds rest.
1st 3: 30 seconds rest
2nd 3: 20 seconds rest
3rd 3: 15 seconds rest
Focus: Pushoffs and underwaters. See how far past the flags you can get on each turn.

STROKE-COUNT SET: 500
Only the faster lanes had time for this set. Other lanes did the main set then either 200 or 300 freestyle pull, alternating 25 free/25 3L/3R free focus on steady lead hand.

1 X 50 BRISK freestyle Count strokes to get “N.”

1 X (25-50-75-100 free with every length at N-2)

4 X 50 free on 20 seconds rest
1st 25 of each 50 is N…2nd 25 of each 50 is N+1.

WARMDOWN: 200