> UV Rays Masters Sets of 100s, Descending Sendoff | GoSwim TV

UV Rays Masters Sets of 100s, Descending Sendoff

WARMUP: 400

WARMUP SCULLING/PULLING SET: 300
With pull buoy
4 X 75 with pull buoy
1st 25 = front scull
2nd 25 = mid scull
3rd 25= freestyle with fingers spread apart at the catch

MAIN SET: 1600/1200
Lanes 4 & 5 do the entire set.
Lanes 2 & 3 do the entire set if time, but you might finish only 3 rounds of 4 X 100.
Lane 1 see below for a different main set.

4 X 100 on a sendoff that gives approx. 30 seconds rest
1st, 2nd, and 3rd 100 are Free.
4th 100 is IM.
Rest 1 minute.
Repeat 4 X 100 sequence, but take :05 off your sendoff.
Rest 1 minute.
Repeat 4 X 100 sequence, take another :05 off your sendoff.
Rest 1 minute.
Repeat 4 X 100 sequence, take another :05 off your sendoff.

LANE 1 MAIN SET: 800
4 X 50 with two turns per 50. This means you start at the flags and swim toward the wall at the shallow end. Do a good open turn and push off on your back. Swim backstroke to the halfway point of the pool, then flip over and swim freestyle into the far wall. Do a good open turn and push off on your back. Swim backstroke back to the flags.

Rest 1 minute.

Repeat the 4 X 50 as above.

Rest 1 minute.

Repeat the 4 X 50 as above.

Rest 1 minute.

Repeat the 4 X 50 as above.

FINAL SET: 200
8 X 25 with fins
Odds: IM order
Evens: Freestyle with 2 or fewer breaths

WARMDOWN: 200