UV Rays Masters Sets of 4 X 75 on Descending Intervals

WARMUP 400

KICK SET: 200
Focus throughout on keeping the lead arm steady and stable, with no pressure on the palm.
4 X 50
#1: 4L/4R freestyle
#2: 3L/3R freestyle
#3: 2L/2R freestyle
#4: freestyle

MAIN SET: 2000/1600/1200
Lanes 4 & 5 do entire set.
Lanes 2 & 3 substitute 4 X 50 for 4 X 75 throughout.
Lane 1 substitute 4 X 50 and 100 recovery throughout.

4 X 75 on a sendoff that gives approx. 20 seconds rest

200 recovery with fins, alternating 25 dolphin kick/25 free with 1 goggle in

4 X 75 take :05 off your sendoff

200 recovery with fins, as above

4 X 75 take another :05 off your sendoff

200 recovery with fins, as above

4 X 75 with fins! Take another :05 off your sendoff.

200 recovery choice

WARMDOWN: 200
200 pull if time, plus 3 jumps from the blocks