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UV Rays Masters 200 with Different Equipment

WARMUP: 400

TRIATHLON SET:
4 X 25 freestyle
Odds: Sight every stroke.
Evens: Eyes closed.

KICK SET: 200
4 X 50 (breast with an extra kick going down…breast kick on your back coming back)

MAIN SET #1: 1200
Twice through the following:
1 X 200 free nekked
1 X 200 free with paddles and pull buoy
1 X 200 free with fins

On each 200, the pattern is:
25 breathe every 5
25 breathe every 4
25 breathe every 3
50 flutter kick on your back
75 breathe as much as your want but build to fast on the final 25

Change equipment quickly. Rest interval is 30 to 45 seconds. Keep track of your times and try to swim the second round faster than the first round.

100 EZ choice

MAIN SET #2:
Depending on how much time you have…
4 X 25 IM order or
8 X 25 IM order or
12 X 25 IM order or
16 X 25 IM order
Fins or no fins – your choice by lane.

WARMDOWN: 200 your choice