> UV Rays Masters Adding Some Speed | GoSwim TV

UV Rays Masters Adding Some Speed

We have a few swimmers going to NEM LCM Championships on June 22-24, so we’re adding a bit of speed to our training. We have several triathletes with racing coming up and this workout allows them to swim at a moderate pace, but also to add a bit of speed/threshold training.

WARMUP: 400

TRIATHLON SET: 200
200 toe draft. Switch positions after every 50.

KICK SET: 200
8 X 25 kick on a sendoff that gives 10 to 15 seconds rest
Within your lane, your choice of kick. No equipment.

STREAMLINE SET: 150
6 X 25 freestyle on :45 sendoff
On each 25, no breathing on the first stroke, and no breathing from the flags into the wall.

MAIN SET: 1500
This set introduces a bit of speed, but with lots of active rest. The FAST should be at 95% effort. Your choice of stroke throughout.
1 X 100 easy
1 X 200 moderate speed (active recovery)
1 X 25 FAST; 75 easy
1 X 200 moderate speed (active recovery)
1 X 50 FAST; 50 easy
1 X 200 moderate speed (active recovery)
1 X 75 FAST; 25 easy
1 X 200 moderate speed (active recovery)
1 X 100 FAST
1 X 200 moderate speed (recovery)

WARMDOWN: 200/300
Depending on your time, 200 or 300 pull with pull buoy. Paddles optional.

Total Yardage: 2650/2750