UV Rays Breath Control and Working Pace

WARMUP: 400

KICK/SKILL SET: 300
10 X 25 with fins
1 & 2: 12 fast dophin kicks underwater, then EZ freestyle
3 & 4: 10 fast dolphins UW, then EZ free
5 & 6: 8 fast dolphins UW, then EZ free
7 & 8: 6 fast dolphins US, then EZ free
9 & 10: Fly, starting with as many UW dolphins as you want

MAIN SET: 1750/1650/1550
300 freestyle pull, with B+1 breathing pattern

5 X 100 free on a sendoff that gives 20-25 seconds rest
First 50 of each 100 is B+1 breathing pattern. Second 50 is normal breathing pattern.

200 freestyle pull, with B+1 breathing pattern

5 X 50 choice on descending sendoff. Try to swim each 50 at your race pace for a 100 plus ~:05. E.g., if you’re aiming for 1:00 on the 100 free, you should swim these 50s in 35 seconds or faster. Choose the sendoff ladder that will give you approx. 5 seconds rest on the final 50.
1:30 – 1:20 – 1:10 – 1:00
1:25 – 1:15 – 1:05 – :55
1:20 – 1:10 – 1:00 – :50
1:15 – 1:05 – :55 – :45
1:10 – 1:00 – :50 – :40
1:05 – :55 – :45 – :35
1:00 – :50 – :40 – :30

100 EZ recovery

4 X 100 with fins on a sendoff that gives approx. 30 seconds rest
Count strokes on the first length to get your “N.” Then swim each 100 in N…N-1…N-2…N-3.

SPEED SET: 400
4 X 25 SPRINT FREESTYLE with fins, swimming 2 abreast in each lane.

WARMDOWN: 200
Those swimming in the NEM Champs do 2 starts from the blocks.