UV Rays Masters Freestyle Swim/Pull Pyramid

WARMUP: 400BACKSTROKE DRILL SET: 3004 X 75 with fins Each 75 is:25 Left-Arm Fingertip Drill25 Right-Arm Fingertip Drill25 Backstroke with bent-elbow pullMAIN SET: 1600Pyramid: 100-200-300-400-300-200-100This is a freestyle set, swum at moderate aerobic pace. Your rest interval is roughly 10 to 15 seconds per 100. Start by swimming the first effort, then pull the next effort. Then swim, then pull, etc. Get your times, and try to make your times faster on the way down.Lanes 2 and 3 can wear fins on the swims.SPEED SET/KNOW-THE-PACE-CLOCK SET: 250Lanes 4 & 5:10 X 25 choice with fins1-4 on :305-7 on :258-10 on :20Lanes 2 & 3:10 X 25 choice with fins1-4 on :355-7 on :308-10 on :25WARMDOWN: 200LANE 1 MAIN SET: 1000Pyramid: 4 X 25 swim3 X 50 pull2 X 75 swim1 X 100 pull1 X 100 swim2 X 75 pull3 X 50 swim4 X 25 pull