01/30/07 UV Rays Masters Stroke-Count Sets & Kick Set

WARMUP: 400

TRIATHLON SET: 100
4 X 25 freestyle, swim 3 abreast in your lane

WARMUPT/TECHNIQUE SET: 450 + 50
2 X 25 choice at BRISK pace. Count strokes to get your “N.”

8 X 50 same stroke as above on approx. 20 seconds rest
#1: Both lengths at N-3
#2: 1st length @ N-3, 2nd length @ N-2
#3: Both lengths @ N-2
#4: 1st length @ N-2, 2nd length @ N-1
#5: Both lengths @ N-1
#6: 1st length @ N-1, 2nd length @ N
#7: Both lengths @ N
#8: 1st length @ N, 2nd length @ N+1

50 EZ recovery

MAIN SET: 1000/800/600
2 X 25 freestyle brisk pace to establish your N. Then…
Lanes 4 & 5 swim 5 rounds of the following.
Lanes 2 & 3 swim 4 rounds of the following
Sendoff is ~20 RI on 50s; 30 RI on 150s.
50 @ N-1 on each length
150 first 50 @ N-1, 2nd 50 @ N, 3rd 50 @ N+1

Lane 1 swim 6 rounds of:
25 @ N-1
75 first 25 @ N-1, 2nd 25 @ N, 3rd 25 @ N+1

KICK SET: 400/300/150
Wear fins for entire set.
Lanes 4 & 5:
4 X 100 broken for 15 seconds at the 75
Odds: 75 kick + 25 FAST kick
Evens: 75 kick + 25 FAST swim

Lanes 2 & 3:
4 X 75 not broken
Odds: 50 kick + 25 FAST kick
Evens: 50 kick + 25 FAST swim

Lane 1:
3 X (25 EZ kick + 25 FAST kick)

WARMDOWN: 200 EZ choice

Total Yardage: 2650/2300/1950