UV Rays Masters Freestyle Set with Tempo Trainers

09-27-07WARMUP: 400SCULLING SET: 2004 X (12.5 backwards scull + 12.5 front scull)4 X (12.5 front scull + 12.5 freestyle)MAIN SET FOR LANES 4 & 5: 18004 X 150 on sendoff that gives you approximately :20 restTempo Trainer @ comfortable pace (moderate intensity)4 X 125 on sendoff that gives you approximately :20 restTake .10 off the TT (moderate to hard but tolerable intensity)4 X 100 on sendoff that gives you approximately :20 restTake another .10 off the TT (hard but tolerable intensity)4 X 75 on sendoff that gives you approximately :20 restTake another .10 off the TT (hard and uncomfortable intensity)MAIN SET FOR LANES 2 & 3: 14004 X 125 on sendoff that gives you approximately :20 restTempo Trainer @ comfortable pace (moderate intensity4 X 100 on sendoff that gives you approximately :20 restTake .10 off the TT (moderate to hard but tolerable intensity)4 X 75 on sendoff that gives you approximately :20 restTake another .10 off the TT (hard but tolerable intensity)4 X 50 on sendoff that gives you approximately :20 restTake another .10 off the TT (hard and uncomfortable intensity)MAIN SET FOR LANE 1: 1000Wear fins for the entire set!4 X 100 on sendoff that gives you approximately :20 restTempo Trainer @ comfortable pace (moderate intensity4 X 75 on sendoff that gives you approximately :20 restTake .10 off the TT (moderate to hard but tolerable intensity)4 X 50 on sendoff that gives you approximately :20 restTake another .10 off the TT (hard but tolerable intensity)4 X 25 on sendoff that gives you approximately :20 restTake another .10 off the TT (hard and uncomfortable intensity)WARMDOWN: 200 EZ