UV Rays Masters IM Set

May 3, 2007
UV Rays Masters  IM Set

WARMUP: 400TRIATHLON/TURN SET: 200200 freestyle, toe draft. Switch positions after each 50.MAIN SET: 1200Try to swim all the way through the set without any extra rest between segments.4 X 75 on sendoff that gives 20-25 seconds restFR-FL-FRFR-BK-FRFR-BR-FRFR-FR-FR4 X 50 on sendoff that gives 15 to 20 seconds restFL-FRBK-FRBR-FRFR-FR4 X 25 on sendoff that gives 10 to 15 seconds restFLBKBRFR4 X 50 on sendoff that gives 15 to 20 restFR-FLFR-BKFR-BRFR-FR4 X 75 with fins on sendoff that gives 20 to 25 rest FL-FR-FLBK-FR-BKBR-FR-BRFR-FR-FRFinish with 100 IM FAST for time, with any equipment you want (or no equipment). It’s OK to go with only 1 or 2 at a time in your lane.PULL/KICK SET: 600/800Depending on how much time you have: 300 or 400 lungbuster pull. Breathe as often as you want on the way down. On the way back, breathe every 3…every 4…every 5…every 6, by 100.Fastest lanes finished with a 400 kick.WARMDOWN: 100 EZ

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