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Wild Ride 25s and 50s

This week’s set combines 25s and a few 50s for a very wild ride.  Favorite workout for Barbara’s masters swimmers this week.

WARMUP:  400 on your own

WARMUP SET:  200
1 X 200 IM; 25 kick/25 drill in each stroke; choice of equipment

MAIN SET #1:  700
Choose whether you are a Flying Fish, Shark, or Ray, based on the sendoffs you think you can make.
Swim two rounds (there are 14 X 25 in each round).  You can take up to 60 seconds extra rest between rounds.
Choice of stroke and equipment.

Flying Fish…
2 X 25 on :30
2 X 25 on :25
2 X 25 on :30
2 X 25 on :20
2 X 25 on :30
2 X 25 on :15
2 X 25 on :30

Sharks…
2 X 25 on :35
2 X 25 on :30
2 X 25 on :35
2 X 25 on :25
2 X 25 on :35
2 X 25 on :20
2 X 25 on :35

Rays…
2 X 25 on :40
2 X 25 on :35
2 X 25 on :40
2 X 25 on :30
2 X 25 on :40
2 X 25 on :25
2 X 25 on :40

After 2 rounds, do 50-200 easy recovery, then everyone regroups for Main Set #2.

MAIN SET #2:  500
5 X 100 kick, broken at the 25 and 75 as follows:
#1 and #2:  Break for exactly 10 seconds
#3 and #4:  Break for exactly 20 seconds
#5:  Break for exactly 30 seconds
Goal:  Descend your “subtracted” time 1-5.
These broken 100s should be done on a sendoff/turnaround of approximately 3 minutes.  Take the rest!

WARMDOWN:  200