The UV Rays Masters gave me a lot of thumbs up today on the main set, so I decided to do it for my own workout. Whew. It gives you MANY opportunities to work on your transition turns for IM.
WARMUP: 700
With Zura Alpha fins:
100 dolphin
50 free
100 flutter
50 back
100 dolphin
100 free
200 EZ breast kick, various positions
MAIN SET: 2000
Swim four rounds of the following. No break. Wear fins on the final round. Keep track of your times on the 100 IMs and the 100 Frees, and descend time on these swims throughout the set. My sendoff was a 30-second base per 25, which gave approximately 10 seconds rest on the 25s, 13 to 15 rest on the 50s, 20 to 25 rest on the 75s, and 30 to 35 rest on the 100s.
25 FL
50 BK/BR
75 BK/BR/FR
100 IM [1:30…1:29…1:28…1:25]
25 FL
50 BK/BR
75 BK/BR/FR
100 Free [1:24…1:22…1:21…1:10]
WARMDOWN: 300
100 ez free with fins
200 ez freestyle pull with pull buoy
Total Yardage: 3000
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