> UV Rays Masters 18 X 100 (3 rounds of descend) | GoSwim TV

UV Rays Masters 18 X 100 (3 rounds of descend)

TUESDAY 08/07/07
WARMUP: 400

KICK/SWIM SET: 200
8 X 25 with fins
Odds: Dolphin kick on your SIDE
Evens: Freestyle. Build each length from easy to 90% effort.

MAIN SET: 1800/900
Lanes 2, 3, 4, & 5 do the entire set.
Lane 1 does 18 X 50 instead of 18 X 100.

18 X 100 on a sendoff that gives approximately 25 seconds rest. Descend time 1 to 3 and 4 to 6 (on each set of 6) with a PLANNED descend of 1 second on each swim.
1 to 6 are swim, then an extra 30-second break to put on pull buoy.
7 to 12 are pull, then an extra 30-second break – take off pull buoy.
13 to 18 are swim.

EXAMPLE:
18 X 100 Free on 2:00 sendoff
#1 = 1:35
#2 = 1:34
#3 = 1:33
#4 = 1:35
#5 = 1:34
#6 = 1:33
30-second break
#7 (with paddles) = 1:35
Etc.

WARMDOWN:
Depending on how much time you have, put on fins and go easy, alternating 25 dolphin kick/25 something other than the stroke you did on the main set.