font size A A A

UV Rays Masters Sets of 100s with Some Speed

Posted by Barbara Hummel on Jan 31, 2008 08:18AM
WARMUP: 400

TEMPO TRAINER SET: 300
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
lok,
100: 50 moderate + 50 FAST your choice stroke & equipment

WARMDOWN: 200

LANE 1 WARMUP SET & MAIN SET:

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












Archived Comments


The Pool

Subscribe RSS Feed


Underwater Tag Cloud

1650 Aaron Peirsol active drag active recoveryswimming Adam DeJong aerobic endurance age-group Amanda Beard anchoring android Android app ascending sendoff ascending sendoffs Ashley Delaney backstroke balance Barry Murphy beach reading bilateral breathing birthday swim blueseventy Bobby Savulich Body Shape bodyline brain training breakout breaststroke breath control breathing Brendan Hansen broken swims buoy butterfly Carlos Almeida catch challenge set coaches coaching combat side stroke competition crossover turn Cullen Jones Cullen JonesKarlyn Pipes-Neilsen cycle rate Dave Denniston descend set distance per cycle distance training dive dolphin dolphin kick Dominik Meichtry DragSox Drills dryland DVD efficiency eggbeater kick Endless Pools Eric Shanteau Eric Vendt etiquette EVF fatigue feel Finis finisFinis finish fins fist drill flip turn flip turns flutter kick Fran Crippen freestyle gallop stroke goals goswimtv.com hand entry hand exit head position heart rate hips hybrid IM inner strength iPhone app Jason Lezak Jeff Rouse Jessica Hardy Kaitlin Sandeno Kara Lynn Joyce Karlyn Pipes-Neilsen Kevin Clements kick kids Kim Vandenberg learn-to-swim Lia Neal long axis strokes loping Margaret Hoelzer Martyn Forde masters Matt Patton medball Michael Phelps middle distance Misty Hyman mobile video monofin negative split neural Olympics one-hour swim open turns open water Over training pace pace clock paddles paralympics parents passive drag propulsion pull pulling pulse rates pushoffs pyramid questiontaper race specific training Rachel Stratton-Mills racing recovery relay starts resisted swimming rhythm Ricky Berens Robert Margalis Roland Schoeman Roque Santos rotation Sara McLarty science Scott Tucker sculling SEALs shoulders sighting snorkel speed work sprint Staciana Stitts Starts stations Steve Haufler straight arm recovery streaming streamline stretch cord stretching stroke count stroke rate subscription support swim across america swim camps swim fun swim technique swim training swim video swimming Swimming Golf swimming music Swimsense swimsuit taper teaching Tempo Trainer tether timing training Triathlon tuck turn Turns underwater dolpin underwater pull Vasa water poloswimming water temp weights work to rest ratio Wu Peng

Who is GoSwim?

We are a group of swimmers who swim really fast, and like to help others learn how to reach their competitive potential in the area of professional swimming.

Want More GoSwim?

Subscribe to our RSS feed Subscribe to our RSS feed


 
built by devtwo