10-10-06 UV Rays Masters All Strokes

WARMUP: 300300 your choice, on your own#1: Nekked4 X 25 Freestyle, swimming 3 abreast in each lane#2: Fins 4 X 100 with fins (Lane 1 do 3 X 100.)1st 25: Single-Arm Backstroke (right arm)2nd 25: Single-Arm Backstroke (left arm)3rd 25: 2L/2R Backstroke4th 25: BackstrokeFocus on bent-arm pull.#3: Nekked8 X 25 (Lane 1 do 4 X 25.) 1&2: 3 strokes Fly…switch to Free3&4: Back5&6: Breast7&8: Free#4: Pull buoy4 X 75 Freestyle 1st length: breathe every 52nd length: breathe every 43rd length: breathe every 3#5: Nekked8 X 25 (Lane 1 do 4 X 25.)Same as above – 2 X 25 each stroke.#6: Nekked4 X 100 Free except that 3rd length of each 100 is Backstroke#7: Fins8 X 25 (Lane 1 do 4 X 25.)#8: Fins4 X 50 Free, swim EZ on first 25, build speed on second 25.#9: Fins Do this if you have time:8 X 25 (or 4 X 25) as aboveWARMDOWN: At least 100 EZTotal Yardage: Approx. 2600 if you do the entire workout.