> 04/05/07 UV Rays Masters Sets of 100s Freestyle | GoSwim TV

04/05/07 UV Rays Masters Sets of 100s Freestyle

WARMUP: 400

TRIATHLON SET: 100
4 X 25 freestyle, swimming 3 abreast in each lane

KICK SET: 200
4 X 50 (25 underwater breaststroke kick on your stomach + 25 flutter kick on your back)

MAIN SET: 1050/1500/1800
Lane 1: Do the set as written, except that you substitute 7 X 50 for 7 X 100…5 X 50 for 5 X 100…3 X 50 for 3 X 100.
Lanes 2 & 3: Do 5 X 100…4 X 100…3 X 100.
Lanes 4 & 5: Do 7 X 100…5 X 100…3 X 100.

7 (or 5) X 100 on a sendoff that gives you approximately 30 seconds rest.

100 EZ with fins — choice

5 (or 4) X 100 on a sendoff that is 10 seconds faster than your original sendoff.

100 EZ with fins — choice

3 X 100 take ANOTHER 10 seconds off your sendoff. You should be getting only about 10 seconds rest on these 100.

100 EZ with fins

WARMDOWN: 200

Total Yardage: 1950/2400/2700