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UV Rays Masters 225s Pennies, Skin, Paddles

Getting ready for SCM championships in December, so we’re doing over-distance 200s. Slower lanes are on the tether today (faster lanes were on the tether last week).

WARMUP: 400

DRILL SET: 300
4 X 50 freestyle with fins
Odds: Touch-and-Go Freestyle
Evens: Extend front to back

2 X 50 freestyle with fins, keep one goggle in the water as you breathe

MAIN SET: 1350 + 50
6 X 225 freestyle pull on sendoff that gives 20 to 30 seconds rest
#1: 2 pennies in each hand
#2: nekked hands, extend normal breathing pattern by 1 stroke (B+1)
#3: paddles
#4: 2 pennies
#5: nekked (B+ 1)
#6: paddles

50 EZ recovery

MAIN SET #2: 500
4 X 125 IM with fins on sendoff that gives 20 to 30 seconds rest
Extra 25 is IM order.

MAIN SET FOR THOSE ON THE TETHER:
Try to finish 3 rounds at each station.
Station 1:
2 X 25 against the tether

Station 2:
1st round: 200 pull with 2 pennies in each hand
2nd round: 200 pull nekked hands, extend normal breathing pattern by 1 stroke
3rd round: 200 pull with paddles

WARMDOWN:
100 plus at least 3 starts from the blocks for those going to NEM SCM Champs.