03/15/05 Short Kick Sets

Our age-group team just finished their season and have a 3-week break. That’s means there’s a lot of free pool time, so I decided to Go Swim.

WARMUP: 700
With fins.
Alternate 50 SA drill and 50 LA drill for 700 yards.
Then do 200 EZ breast kick (no board) to loosen the knees.

KICK SET #1: 200 + 200
4 X 50 breast kick with a board on 1:30 with 7 Rocket Launchers before each 50. Descend [went 53…48…45…42]

200 EZ swim as recovery

PULL/SCULL SET: 400 + 100
With pull buoy, with continuously through the following:
25 Fly scull + 25 Fly
25 Breast scull + 25 Breast
25 Back scull + 25 Back
25 Breast scull + 25 Breast
50 Breast kick
25 Breast scull + 25 Breast
25 Free scull + 25 Free
25 Breast scull + 25 Breast

100 EZ recovery swim

KICK SET #2: 200
Repeat KICK SET #1. Descend [went 53…48…45…43]

FIN SET:
400 EZ IM kick.

WARMDOWN: 100

Total yardage: 2500