UV Rays Masters Stroke-Count Set

WARMUP: 400TRIATHLON SET: 1004 X 25 swimming 3 abreast If the Lake Placid IRONMEN are there, they have to swim in each of the lanes.STROKE-COUNT SET: 1000 + 200All lanes do the entire set. Lane 1 can use fins but if you use fins you have to do the entire set with fins.4 X 25 freestyle at a brisk pace (70 to 80% effort). Count strokes per length and take your average as “N” (Normal).12 X 25 on a sendoff that gives you approx. 10 seconds restThese are done as 4 rounds of the following:1 X 25 at N-2 (Normal stroke count minus 2 strokes)1 X 25 at N-11 X 25 at N6 X 50 on a sendoff that gives you 15 to 20 seconds restThese are done as 2 rounds of the following:1 X 50 with each length at N-21 X 50 with each length at N-11 X 50 with each length at N4 X 75 on a sendoff that gives you 20 to 30 seconds restEach 75 is swum as:1 X 25 at N-21 X 25 at N-11 X 25 at N200 EZ recovery your choice stroke and equipmentSPEED SET: 100 + 100100 for time. Your choice of stroke and equipment (or no equipment).This should be 90 to 95% effort. You can go in heats in your lane if you want. Start from a push, not from the blocks.100 EZ recoveryPULL SET/WARMDOWN: 200/400/600 Depending on how much time you have left, do 1 X 200 or 2 X 200 or 3 X 300 pull.#1: Breathe every 2… every 3#2: Breathe as much as you want on odd lengths, every 5 on the even lengths#3: By 25, breathe every 5..4..3..2..5..4..3..2