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UV Rays Backstroke & Freestyle Sets

WARMUP: 400

WARMUP SET: 200
8 X 25 with fins
Odds: Fast dolphin kick into flutter kick for your breakout, then EZ backstroke
Evens: Head-Lead dolphin kick on your stomach, breathe every 3 dolphins

BACKSTROKE SET: 500 + 100
5 X 50 backstroke with fins on sendoff that gives 20 to 25 seconds rest
#1: Tempo Trainer at X (comfortable pace)
#2: Tempo Trainer at X minus :05
#3: Tempo Trainer – take off another :05
#4: Tempo Trainer – take off another :05
#5: Tempo Trainer – take off another :05

Now take off your fins and repeat the above set. Give yourself another :05 rest on your sendoff.

100 EZ recovery

FREESTYLE SET: 1200
4 X 100 on a sendoff that gives approximately 30 seconds rest. Descend time 1 to 4.
#1 and #2 are with fins and paddles
#3 and #4 are with fins

200 EZ recovery

Repeat the 4 X 100, descend time 1 to 4.

200 EZ recovery

FIN SET: 200
8 X 25 with fins
Odds: Freestyle with dolphin kick
Evens: Pulse breast, breathe every pulse – these are INTENSE!

WARMDOWN: 200
If you’re going to the meet, do 2 starts from the blocks.

LANE 1
BACKSTROKE SET: 450
6 X 75 with backstroke with fins. Each 75 is swum as:
25 left arm only – bent-arm fingertip drill
25 right arm only – bent-arm fingertip drill
25 backstroke with bent-arm pull

FREESTYLE SET: 800
4 X 50 on a sendoff that gives approximately 30 seconds rest.
#1 and #2 are with fins and paddles
#3 and #4 are with fins

200 EZ recovery

Repeat the 4 X 50, descend time 1 to 4.

200 EZ recovery