> 02/17/07 UV Rays Saturday Practice 100s & 200s Double Helix | GoSwim TV

02/17/07 UV Rays Saturday Practice 100s & 200s Double Helix

WARMUP: 400

KICK: 200 EZ kick your choice of kick and equipment

MAIN SET: 2200
Choose ONE of these blocks. To make your choice, look at the sendoffs in the final 2 X 100 of each block. Choose the sendoff that would be equal to your average SWIM time on a set of, say, 5 X 100 at a brisk pace. That’s your block. You can do this set as choice or IM. All you need to do is pick the correct block, according to the sendoff on those final 2 X 100s.

The idea of the set is that you are getting less rest on the 100s as the set progresses, down to the point that you are getting almost NO REST on the final 2 X 100. You are getting MORE rest on the 200s as the set progresses.

2 X 100 on 2:05
1 X 200 on 2:50
2 X 100 on 1:55
1 X 200 on 3:00
2 X 100 on 1:45
1 X 200 on 3:10
2 X 100 on 1:35
1 X 200 on 3:20
2 X 100 on 1:25
1 X 200 on 3:30
2 X 100 on 1:15

2 X 100 on 2:10
1 X 200 on 3:00
2 X 100 on 2:00
1 X 200 on 3:10
2 X 100 on 1:50
1 X 200 on 3:20
2 X 100 on 1:40
1 X 200 on 3:30
2 X 100 on 1:30
1 X 200 on 3:40
2 X 100 on 1:20

2 X 100 on 2:15
1 X 200 on 3:10
2 X 100 on 2:05
1 X 200 on 3:20
2 X 100 on 1:55
1 X 200 on 3:30
2 X 100 on 1:45
1 X 200 on 3:40
2 X 100 on 1:35
1 X 200 on 3:50
2 X 100 on 1:25

2 X 100 on 2:20
1 X 200 on 3:20
2 X 100 on 2:10
1 X 200 on 3:30
2 X 100 on 2:00
1 X 200 on 3:40
2 X 100 on 1:50
1 X 200 on 3:50
2 X 100 on 1:40
1 X 200 on 4:00
2 X 100 on 1:30

2 X 100 on 2:25
1 X 200 on 3:30
2 X 100 on 2:15
1 X 200 on 3:40
2 X 100 on 2:05
1 X 200 on 3:50
2 X 100 on 1:55
1 X 200 on 4:00
2 X 100 on 1:45
1 X 200 on 4:10
2 X 100 on 1:35

2 X 100 on 2:30
1 X 200 on 3:40
2 X 100 on 2:20
1 X 200 on 3:50
2 X 100 on 2:10
1 X 200 on 4:00
2 X 100 on 2:00
1 X 200 on 4:10
2 X 100 on 1:50
1 X 200 on 4:20
2 X 100 on 1:40

2 X 100 on 2:35
1 X 200 on 3:50
2 X 100 on 2:25
1 X 200 on 4:00
2 X 100 on 2:15
1 X 200 on 4:10
2 X 100 on 2:05
1 X 200 on 4:20
2 X 100 on 1:55
1 X 200 on 4:30
2 X 100 on 1:45

2 X 100 on 2:40
1 X 200 on 4:00
2 X 100 on 2:30
1 X 200 on 4:10
2 X 100 on 2:20
1 X 200 on 4:20
2 X 100 on 2:10
1 X 200 on 4:30
2 X 100 on 2:00
1 X 200 on 4:40
2 X 100 on 1:50

2 X 100 on 2:45
1 X 200 on 4:10
2 X 100 on 2:35
1 X 200 on 4:20
2 X 100 on 2:25
1 X 200 on 4:30
2 X 100 on 2:15
1 X 200 on 4:40
2 X 100 on 2:05
1 X 200 on 4:50
2 X 100 on 1:55

2 X 100 on 2:50
1 X 200 on 4:20
2 X 100 on 2:40
1 X 200 on 4:30
2 X 100 on 2:30
1 X 200 on 4:40
2 X 100 on 2:20
1 X 200 on 4:50
2 X 100 on 2:10
1 X 200 on 5:00
2 X 100 on 2:00

WARMDOWN: 200 EZ

Total Yardage: 3000