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UV Rays Masters IM Set and Sculling

WARMUP: 400

SCULL SET: 200
Use a pull buoy.
4 X 50: 25 front scull/25 freestyle

MAIN SET: 1600 + 200
Lanes 1 and 2 can use fins; all other lanes no fins.
16 X 50 on a sendoff that gives approx. 15 seconds rest

FL/FL
FL/BK
BK/BR
BR/FR

FL/BK
BK/BK
BK/BR
BR/FR

FL/BK
BK/BR
BR/BR
BR/FR

FL/BK
BK/BR
BR/FR
FR/FR

200 EZ recovery, choice of stroke/kick/equipment

SPEED SET: 100
100 FAST for time. Your choice or stroke and equipment.

WARMDOWN: 200
Those going to meets should do 2 or 3 starts from the blocks.