> Main Set Sunday - January 8, 2012 | GoSwim TV

Main Set Sunday – January 8, 2012

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 Vertical Fly Jumps

9 swims on 1:09 sendoff; choice of distance, stroke, and equipment

WARMDOWN:  200