Breaststroke Set for Working 200 Pace

WARMUP: 700
500 with fins, mix of dolphin, flutter, free, back

200 EZ breaststroke kick, various positions

8 X 25 with fins
Odds: Fly/Breast Combo
Evens: Freestyle with 6-beat kick

MAIN SET: 1800
Three rounds of the following, with no breaks between rounds:
2 X 225 (see below) on 4:30 sendoff (roughly 30 to 40 seconds rest), descend time through set
2 X 50 breast at 200 pace on 1:05 sendoff (roughly 20 seconds rest), descend time through set
1 X 50 free on 1:05 sendoff

Round #1: Tempo Trainer set @ 1.80 [Went 3:55...3:53...:44...:44...42]
Round #2: Tempo Trainer set @ 1.75 [Went 3:52...3:51...43...43...40]
Round #3: Tempo Trainer set @ 1.70 [Went 3:50...3:49...42...42...39]

All the 225s are swum as:
25 breast kick on your back
25 pulse breast
25 breast kick on your back
25 breast with an extra kick
25 breast kick on your back
25 breast
25 breast kick on your back
50 breast

WARMDOWN: 300 plus 2 starts from the blocks

Total Yardage: 3000