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UV Rays Masters

WARMUP: 400

SKILL SET: 200
4 X 25 freestyle – dive over the cord. When you get to the cord, dive over it with thumbs locked and head locked, and point your toes so that you legs SLIDE over the cord.

4 X 25 breaststroke with pulldown. Try to make it under the cord before you come up and start swimming. On the way back (in the shallow end), stand up and dive over the cord.

MAIN SET: 1500 + 200
Lane 1 does 9 X 125 instead of 12 X 125.
The goal of the set is to descend time as indicated! You may use a Tempo Trainer if you want.
12 X 125 on a sendoff that gives approx. 30 seconds rest.
1 to 3 are freestyle, descend time 1 to 3
4 to 6 are choice or IM, descend time 4 to 6
7 to 9 are freestyle, descend time 7 to 9 (#9 should be faster than #3)
10 to 12 are choice or IM, descend time 10 to 12 (#12 faster than #6 if doing same stroke as earlier)

200 EZ recovery, choice

SPEED SET: 100
Done as a team. Wear fins.
4 X 25 FAST freestyle on 1:00 sendoff

WARMDOWN: 200, plus 2 starts from the blocks if going to meets