Today marks the 9th anniversary of Barbara’s Masters team, the UVRays. To celebrate the day, they swam a workout filled with "9s."
WARMUP: 400 (or 9 minutes) on your own
MAIN SET: Variable
9 X 25 with fins
Odd 25s: Start with 9 underwater dolphin kicks; finish with free or back
Even 25s: IM order, try to do each length in 9 strokes
9 lengths of continuous swimming…mix of freestyle and backstroke…keep it long and smooth
9 X 50 on a sendoff that gives 10-20 seconds rest
Do these as 2 X 50 kick + 1 X 50 swim. Any mix of equipment is OK.
9 length of continuous swimming as before
9 X 75 on a sendoff that gives 20-25 seconds rest
Odd 75s: Fly/Back/Breast (It’s OK to drill or kick the butterfly.)
Even 75s: Back/Breast/Free
9 swims on 1:09 sendoff; choice of distance, stroke, and equipment