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UV Rays Masters Freestyle 50s Descend Interval

WARMUP: 400

TRIATHLON SET: 100
4 X 25 – dive over the noodle on your way out and in

MAIN SET: 2000/1850/1600
Lanes 4 & 5 do entire set.
Lanes 2 & 3 do 6 X 60…5 X 50…4 X 50…3 X 50
Lane 1 substitute 200 yards for the long swims and substitute 25s for 50s on the short swims.

400 freestyle pull, extend front to back on each stroke. If you breathe every 2 strokes, breathe to the left on one length (or one 50) and to the right on the next length (or next 50).

8 X 50 on a sendoff that gives you 20 to 25 seconds rest
These are choice, and you can do IM or stroke down/freestyle coming back

300 choice with fins

6 X 50 take 5 seconds off your original sendoff

200 your choice – kick, pull, or swim any equipment

4 X 50 take another 5 seconds off your sendoff

100 choice

3 X 50 take another 5 seconds off your sendoff

WARMDOWN: 200
Flip turn practice.

Total Yardage: 2700/2550/2300