UV Rays Masters Stroke Work

WARMUP: 400TECHNIQUE SET: 2008 X 25Odds: Balanced pushoff on stomach…float to surface in streamline, then freestyle to other end.Evens: Balanced pushoff on your back…float to surface in streamline, then backstroke to other end.MAIN SET: 1650Throughout the set, focus on streamlined pushoffs, and pick one focus point per stroke. Suggestions would be:BACKSTROKE: steady head, rotation, don’t over reach, bent-arm pullBREASTSTROKE: steady head & neck, eyes down, fast hands, get into streamline on each strokeFREESTYLE: steady head, hide your head, extend front to back, high elbows, FLY: 2 kicks per stroke, palms back on the recovery, elbows locked on recovery3 X 50 back kick on sendoff that gives you :10 rest2 X 100 on sendoff that gives :20 rest. Swim the 100s as 25 R-arm back + 25 L-arm back + 25 2L/2R back + 25 back4 X 50 backstroke on sendoff that gives :15 restOne minute extra rest3 X 50 breast kick on sendoff that gives you :10 rest2 X 100 on sendoff that gives :20 rest. Swim the 100s as 25 X strokes + 25 X + 1 strokes + 25 X + 2 strokes + 25 X + 3 strokes4 X 50 breast on sendoff that gives :15 restOne minute extra rest3 X 50 dolphin kick on sendoff that gives you :10 rest2 X 100 fly or free on sendoff that gives you :20 rest4 X 50 fly or free on sendoff that gives you :15 restWARMDOWN: 4008 X 25 with fins, breathe twice per length/5 bobs recovery after each 25200 EZ with fins