UV Rays Breath Control and Working Pace

WARMUP: 400KICK/SKILL SET: 30010 X 25 with fins1 & 2: 12 fast dophin kicks underwater, then EZ freestyle3 & 4: 10 fast dolphins UW, then EZ free5 & 6: 8 fast dolphins UW, then EZ free7 & 8: 6 fast dolphins US, then EZ free9 & 10: Fly, starting with as many UW dolphins as you wantMAIN SET: 1750/1650/1550 300 freestyle pull, with B+1 breathing pattern5 X 100 free on a sendoff that gives 20-25 seconds restFirst 50 of each 100 is B+1 breathing pattern. Second 50 is normal breathing pattern.200 freestyle pull, with B+1 breathing pattern5 X 50 choice on descending sendoff. Try to swim each 50 at your race pace for a 100 plus ~:05. E.g., if you’re aiming for 1:00 on the 100 free, you should swim these 50s in 35 seconds or faster. Choose the sendoff ladder that will give you approx. 5 seconds rest on the final 50. 1:30 – 1:20 – 1:10 – 1:00 1:25 – 1:15 – 1:05 - :551:20 – 1:10 – 1:00 - :50 1:15 – 1:05 – :55 - :451:10 – 1:00 - :50 - :401:05 – :55 - :45 - :351:00 - :50 - :40 - :30100 EZ recovery4 X 100 with fins on a sendoff that gives approx. 30 seconds restCount strokes on the first length to get your “N.” Then swim each 100 in N…N-1…N-2…N-3.SPEED SET: 4004 X 25 SPRINT FREESTYLE with fins, swimming 2 abreast in each lane. WARMDOWN: 200Those swimming in the NEM Champs do 2 starts from the blocks.