> UV Rays Masters All-Strokes Practice | GoSwim TV

UV Rays Masters All-Strokes Practice

WARMUP: 400
DRILL SET: 300
4 X 50 freestyle with fins
Breathe every 3 going down… every stroke coming back.
4 X 25 backstroke with fins, descend time 1 to 4
Descend by taking more strokes, not by kicking harder.

FLY SET ALL LANES EXCEPT LANE 1: 400 + 50
Twice through, with fins:
8 X 25 on sendoff that gives approx. 10 seconds rest
#1: Fly/Breast Combo
#2: 2L/2R Fly –> whole-stroke Fly
#3: Karla drill
#4: 2L/2R FLy –> w.s. Fly
#5: 3 strokes Fly –> Free
#6: 2L/2R Fly –> w.s. Fly
#7: Dolphin kick on your back, hands in streamline
#8: Dolphin kick on your back, hands at sides and eyes looking at feet. Make HUGE boil with each kick.

50 EZ recovery

FLY SET FOR LANE 1: 300
Twice through with fins:
1 X 25 fly with right arm only. Two kicks per stroke.
1 X 25 dolphin kick on your back
1 X 25 fly with left arm only
1 X 25 kick on your back
1 X 25 2L/2R fly
1 X 25 kick on your back

BREASTSTROKE SET: 50 + 450 + 100
Start with 50 EZ breast kick in any position. Use the Tempo Trainer to get a comfortable setting (probably around 1.8).

6 X 75 on sendoff that gives approx. 25 seconds rest
Each 75 is swum as 25 Breast with an extra kick + 25 Body-Dolphin Breast + 25 Breast
#1 and #2: TT set at initial setting
#3 and #4: take off .1 from the TT

100 EZ recovery

FREESTYLE SET: 500
No extra rest breaks in this set. Lanes 4 & 5 use 1:00 sendoff on 50s and :30 on 25s. You have to be QUICK at changing your TT setting (or…you could just swim REALLY fast:)). The numbers in brackets were my TT settings; yours may be lower.

50 Free at VERY comfortable cadence [1:20]
50 Free, take off .1 [1:10]
50 Free, take off another .1 [1:00]
50 Free, take off another .1 [.90]
4 X 25 Free, take off another .1 [.80]
50 Free, add .1 [.90]
50 Free, add .1 [.100]
50 Free, add .1 [1.10]
50 Free, add .1 [1.20]

WARMDOWN: 300 pull breathe every 3 plus 2 starts