UV Rays Backstroke & Freestyle Sets

WARMUP: 400WARMUP SET: 2008 X 25 with finsOdds: Fast dolphin kick into flutter kick for your breakout, then EZ backstrokeEvens: Head-Lead dolphin kick on your stomach, breathe every 3 dolphinsBACKSTROKE SET: 500 + 1005 X 50 backstroke with fins on sendoff that gives 20 to 25 seconds rest#1: Tempo Trainer at X (comfortable pace)#2: Tempo Trainer at X minus :05#3: Tempo Trainer – take off another :05#4: Tempo Trainer – take off another :05#5: Tempo Trainer – take off another :05Now take off your fins and repeat the above set. Give yourself another :05 rest on your sendoff.100 EZ recoveryFREESTYLE SET: 12004 X 100 on a sendoff that gives approximately 30 seconds rest. Descend time 1 to 4.#1 and #2 are with fins and paddles#3 and #4 are with fins200 EZ recoveryRepeat the 4 X 100, descend time 1 to 4.200 EZ recoveryFIN SET: 2008 X 25 with finsOdds: Freestyle with dolphin kickEvens: Pulse breast, breathe every pulse – these are INTENSE!WARMDOWN: 200If you’re going to the meet, do 2 starts from the blocks.LANE 1BACKSTROKE SET: 4506 X 75 with backstroke with fins. Each 75 is swum as:25 left arm only – bent-arm fingertip drill25 right arm only – bent-arm fingertip drill25 backstroke with bent-arm pullFREESTYLE SET: 8004 X 50 on a sendoff that gives approximately 30 seconds rest. #1 and #2 are with fins and paddles#3 and #4 are with fins200 EZ recoveryRepeat the 4 X 50, descend time 1 to 4.200 EZ recovery