> UV Rays Masters Tether Station, IM Station, 225 Station | GoSwim TV

UV Rays Masters Tether Station, IM Station, 225 Station

WARMUP: 400
WARMUP/KICK SET: 400
4 X 50 – UW breast kick going down + flutter kick on your back coming back

4 X 50 – LOOONG breaststroke going down (count strokes) + freestyle coming back, breathing to less comfortable side.

MAIN SET LANES 4 & 5: 1200 or 1300
Alternate Station 1/Station 2 – 4 rounds of each.
Station 1 is 2 or 3 X 25 on the tether.

Station 2 is with fins (stroke is IM order by rounds, e.g., 1st round is fly)
1 X 100 free
1 X 100 stroke/free/stroke/free
1 X 50 stroke

MAIN SET LANES 2 & 3: 1350
6 X 225 on sendoff that gives approximately 30 secs rest
Swim each 225 as follows:
25 flutter kick on your back
25 3L/3R freestyle
25 flutter kick on your back
25 3L/3R freestyle
25 flutter kick on your back
25 freestyle
25 flutter kick on your back
50 free

WARMDOWN: 2