> UV Rays Masters Tether Station and Tempo Trainer Station | GoSwim TV

UV Rays Masters Tether Station and Tempo Trainer Station

WARMUP: 400

ALL LANES WARMUP SET: 300
6 X 50 choice
#1 & #4: Kick
#2 & #5: Pull
#3 & #6: Swim

MAIN SET LANES 4 & 5: 1350
Lanes 4 & 5 swim 3 (maybe 4) rounds alternating between station #1 and station #2.

Station #1: 2 X 25 on the cord (float back to the start)

Station #2: 300 IM (or equivalent IM variation) with fins

MAIN SET LANES 2 & 3: 1400
4 X 100 with TT at comfortable setting

100 breast kick on your back

4 X 75 with TT take .1 off the TT

100 breast kick on your back

4 X 50 with TT take off another .1

100 breast kick on your back

4 X 25 with TT at original setting

4 X 25 with TT at fastest setting you can handle

MAIN SET LANE 1: 1200
4 X 75 with TT at comfortable setting

100 breast kick on your back

4 X 50 with TT, take .1 off the TT

100 breast kick on your back

4 X 25 with TT, take off another .1

100 breast kick on your back

4 X 25 with TT, add .1

100 breast kick on your back

4 X 25 with TT, add .1 (this is your original setting)