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UV Rays Masters Combining Starts/Speedwork

We’ve got a few swimmers in an LCM meet this weekend, so we’re working on a bit of overdistance today, with some fast 25s and start practice.

WARMUP: 400
TRIATHLON SET: 100
4 X 25 swimming 3 abreast in your lane
First two are moderate (synchro) pace; last two are competition pace

FLY/BREAST SET: 250/500
Entire set is with fins.
Lanes 5 & 6 do the following as 10 X 50 on 1:00 sendoff.
Lanes 1, 2 & 3 do the following as 10 X 25 on approx. :40 sendoff
#1: Pulse breast, breathe every 4
#2: Fly/Breast Combo
#3: 2L/2R Fly? whole-stroke Fly
#4: Pulse breast, breathe every 3
#5: Karla
#6: 2L/2R Fly ? whole-stroke Fly
#7: Pulse breast, breathe every other stroke
#8: 3 strokes Fly ? Freestyle
#9: 2L/2R Fly –/ whole-stroke Fly

MAIN SET #1: 450 + 100
3 times through the following:
1 X 125 then climb out of the pool and do…
1 X 25 FAST from the blocks, then take ~30 seconds rest before starting the next 125.
The 125s and the 25s can be choice or IM order. Descend time on the 125s, working from 70% effort to about 90% effort on the 3rd one. The 25s are all out.

100 EZ recovery

MAIN SET #2: 450
Start each interval from the deep end.
3 times through the following:
1 X 100 then climb out of the pool and do…
1 X 25 FAST from the blocks, then wait till everyone in your lane finishes and float back to the deep end to start the next round. Descend time on the 100s, working from 70% to about 90% effort on the 3rd one.

WARMDOWN: 200-300 EZ choice
Total Yardage: 2300