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UV Rays Masters Sets of 100s with Some Speed

Posted by Barbara Hummel on Jan 31, 2008 08:18AM

Set a Tempo Trainer at approximately 1.80. If this proves too slow or too fast, you can adjust it during the set.
4 X 50 Pulse breast with fins…Breathe every 4, 3, 2, 1 by 50.
4 X 25 Breast with an extra kick with TT at same tempo as above.

MAIN SET: 1900
Lanes 5 & 6 do the entire set.
Lanes 2 & 3 substitute 4X100 for 5X100… and 3X100 for 4X100.

5 X 100 freestyle pull on sendoff that gives approx. 20 seconds rest
On each 100, breathing pattern is 25 B+2…25 B+1… 50 B (normal breathing pattern).
Descend #5.

100 EZ choice with fins

4 X 100 Major/Minor on sendoff that gives approx. 30 seconds rest
Major = best stroke other than freestyle
Minor = freestyle
Descend #4

100 EZ choice with fins

3 X 100 freestyle with fins on approx. 30 seconds rest
#1 and #2 are build on the final 25. #3 is ALL FAST.

100 EZ choice with fins

2 X 100 swum as 75 free + 25 FAST in your best stroke other than free. Take as much rest as you want in between 100s.

100 EZ choice with fins
100: 50 moderate + 50 FAST your choice stroke & equipment



200 with fins, alternating 25 dolphin kick on your back/25 flutter kick on your back. On the flutter kick, your hands should be at your sides and focus on keeping your head steady as you rotate from side to side.

5 X 50 freestyle with fins and Tempo Trainer

8 X 25 dolphin kick on your stomach with Tempo Trainer

4 X 50 backstroke with fins and Tempo Trainer

8 X 25 with fins, alternating 4 strokes backstroke/3 strokes freestyle

5 X 50 freestyle with fins and Tempo Trainer

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