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UV Rays Masters Stroke Sets

TRIATHLON SET: 100
4 X 25 alternate 3 strokes freestyle/2 strokes breaststroke, sighting on the breaststroke

KICK SET: 200
200 breaststroke kick with a board (or hand-lead). Focus on keeping the toes together and pointed as you DRAW the feet up.
Those with a scissors kick do breaststroke kick on the back. Focus on turning the ankles out and keeping the kick symmetrical.

FLY SET: 200/400
WITH FINS!
Lanes 4 & 5 do these as 8 X 50.
Lanes 1 & 2 & 3 do these as 8 X 25.
#1: Fly/Breast Combo
#2: 2L/2R Fly ? whole-stroke Fly
#3: Karla
#4: 2L/2R Fly? whole-stroke Fly
#5: 3 strokes Fly ? Freestyle
#6: 2L/2R Fly ? whole-stroke Fly
#7: 6 dolphin kicks on your back into breakout, then EZ backstroke
#8: Repeat #7

BACKSTROKE SET: 150/200/300
Lanes 4 & 5 do 6 X 50.
Lanes 2 & 3 do 4 X 50
Lane 1 does 3 X 50
3/4/6 X 50 — freestyle down… flip turn… backstroke back
Focus on not using your hands to flip, and having your hands ready to streamline when your feet hit the wall.

BREASTSTROKE SET: 300
4 X 75
Odds: 25 FR- 25 hand-lead BR kick on your stomach – 25 FR
Evens: 25 hand-lead BR kick on your stomach -25 FR- 25 hand-lead BR kick on your stomach
If you have a scissors kick, do the breaststroke kick on your back and try to keep the kick symmetrical.

FREESTYLE SET: 600
6 X 100 freestyle with FINS!
1 & 2 on a sendoff that gives 30 seconds rest
3 & 4 on a sendoff that gives 20 seconds rest
5 & 6 on a sendoff that gives 10 seconds rest

WARMDOWN: 200
Suggested: 200 EZ freestyle pull