> UV Rays Masters Freestyle Swim/Pull Pyramid | GoSwim TV

UV Rays Masters Freestyle Swim/Pull Pyramid

WARMUP: 400
BACKSTROKE DRILL SET: 300
4 X 75 with fins
Each 75 is:
25 Left-Arm Fingertip Drill
25 Right-Arm Fingertip Drill
25 Backstroke with bent-elbow pull

MAIN SET: 1600
Pyramid: 100-200-300-400-300-200-100
This is a freestyle set, swum at moderate aerobic pace. Your rest interval is roughly 10 to 15 seconds per 100. Start by swimming the first effort, then pull the next effort. Then swim, then pull, etc. Get your times, and try to make your times faster on the way down.
Lanes 2 and 3 can wear fins on the swims.

SPEED SET/KNOW-THE-PACE-CLOCK SET: 250
Lanes 4 & 5:
10 X 25 choice with fins
1-4 on :30
5-7 on :25
8-10 on :20

Lanes 2 & 3:
10 X 25 choice with fins
1-4 on :35
5-7 on :30
8-10 on :25

WARMDOWN: 200

LANE 1 MAIN SET: 1000
Pyramid:
4 X 25 swim
3 X 50 pull
2 X 75 swim
1 X 100 pull
1 X 100 swim
2 X 75 pull
3 X 50 swim
4 X 25 pull