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UV Rays Masters IM Main Set

WARMUP: 400

WARMUP/KICK SET: 200
8 X 25 with fins
Odds: Backstroke start fast, get easy
Evens: Freestyle build

MAIN SET: 1500 + 100
Lane 1 does the same set, except do 4 rounds and use fins.
15 X 100 (25 kick + 50 Free + 25 stroke
Swim the set as 5 rounds of:

FL – FR – BK
BK – FR – BR
BR – FR – FL

At the end of the entire set, do 100 EZ recovery.

SPEED SET: 300
8 X 25 with fins
Odds: Fast dolphin kick under water into breakout, then EZ backstroke
Evens: Freestyle with dolphin kick

4 X 25 FAST freestyle with fins, swimming 2 abreast in each lane

WARMDOWN: 200