> 03/22/07 UV Rays Masters Kick, Pull, Swim | GoSwim TV

03/22/07 UV Rays Masters Kick, Pull, Swim

WARMUP: 400

TRIATHLON SET: 100
4 X 25 freestyle. Stop at mid-pool on each length for 5 seconds, then start swimming again.

KICK SET: 200/400
Lane 1 does 2 X 100
Other lanes do 4 X 100
Use a sendoff that gives you ~15 seconds rest.
On each 100, alternate 25 flutter kick on your back/25 free/25 flutter/25 free with a 6-beat kick.

PULL SET: 300/600
Lane 1 does 2 X 150 freestyle pull
Other lanes do 4 X 150 freestyle pull
Use a sendoff that gives you ~ 30 seconds rest. Bump up your breathing pattern on the first 100 of each 150. On the final 50, go to your normal breathing pattern. Descend time 1-4.

SWIM SET: 600/800
Lane 1 does 3 X 200 with fins
Other lanes do 4 X 200 with fins
Use a sendoff that gives you ~ 30 seconds rest.
Each 200 is:
25 2L/2R fly (focus on straight-arm recovery)
25 2L/2R backstroke (focus on showing each shoulder)
25 Body-Dolphin Breast, breathing every other dolphin
25 2L/2R freestyle (focus on keeping non-working arm steady and extended)
100 free (focus on extending each hand STRAIGHT out front)

SPEED SET: 100/200
Lane 1 does 4 X 25
All other lanes do 8 X 25
Use a sendoff that gives you ~ 20 seconds rest.
Odds: Silent swimming
Evens: FAST freestyle, using your kick to give you your speed.

WARMDOWN: 200

Total Yardage: 1900/2700