> UV Rays Masters Freestyle Set with Tempo Trainers | GoSwim TV

UV Rays Masters Freestyle Set with Tempo Trainers

09-27-07
WARMUP: 400

SCULLING SET: 200
4 X (12.5 backwards scull + 12.5 front scull)
4 X (12.5 front scull + 12.5 freestyle)

MAIN SET FOR LANES 4 & 5: 1800
4 X 150 on sendoff that gives you approximately :20 rest
Tempo Trainer @ comfortable pace (moderate intensity)

4 X 125 on sendoff that gives you approximately :20 rest
Take .10 off the TT (moderate to hard but tolerable intensity)

4 X 100 on sendoff that gives you approximately :20 rest
Take another .10 off the TT (hard but tolerable intensity)

4 X 75 on sendoff that gives you approximately :20 rest
Take another .10 off the TT (hard and uncomfortable intensity)

MAIN SET FOR LANES 2 & 3: 1400
4 X 125 on sendoff that gives you approximately :20 rest
Tempo Trainer @ comfortable pace (moderate intensity

4 X 100 on sendoff that gives you approximately :20 rest
Take .10 off the TT (moderate to hard but tolerable intensity)

4 X 75 on sendoff that gives you approximately :20 rest
Take another .10 off the TT (hard but tolerable intensity)

4 X 50 on sendoff that gives you approximately :20 rest
Take another .10 off the TT (hard and uncomfortable intensity)

MAIN SET FOR LANE 1: 1000
Wear fins for the entire set!
4 X 100 on sendoff that gives you approximately :20 rest
Tempo Trainer @ comfortable pace (moderate intensity

4 X 75 on sendoff that gives you approximately :20 rest
Take .10 off the TT (moderate to hard but tolerable intensity)

4 X 50 on sendoff that gives you approximately :20 rest
Take another .10 off the TT (hard but tolerable intensity)

4 X 25 on sendoff that gives you approximately :20 rest
Take another .10 off the TT (hard and uncomfortable intensity)

WARMDOWN: 200 EZ