> UV Rays Masters Pyramid | GoSwim TV

UV Rays Masters Pyramid

WARMUP: 400

TRIATHLON SET: 150
6 X 25 freestyle with fins, swimming 3 abreast in each lane
First 4 are moderate speed. Last 2 are build.

MAIN SET: 2000/1600/1200
Your goal is to swim faster on the way down than on the way up.

Lanes 4 & 5 do the entire set.
Lanes 2 & 3 skip the second 400.
Lane 1 skip both of the 400s.

1 X 50 flutter kick with a board
1 X 50 flutter kick on your back
1 X 100 free with fins, w/ at least 3 dolphins off every wall
1 X 150 BK/FR by 25, with fins, with at least 2 dolphins off every wall
1 X 250 pull, breathe every 3
4 X 100 choice, descend 1-2 and 3-4
4 X 100 choice, descend 1-2 and 3-4
1 X 250 pull, breathe every 2…every 3
1 X 150 BK/FR by 25, with fins, w/ at least 2 dolphins off every wall
1 X 100 free with fins, w/ at least 3 dolphins off every wall
1 X 50 flutter kick on your back
1 X 50 flutter kick with a board

WARMDOWN: 200