02/04/06 Tempo Trainer Breast Practice

Did this in a 20-yard pool.

WARMUP: 640
With Zura Alpha fins, swim twice through:
40 SA drill
40 LA drill
40 SA drill
200 Free/Back

FREESTYLE SET: 600
Did this entire set with Zura Alpha fins.
80 Single-Arm Free, holding Zura kickboard with one hand while swimming single arm with the other arm. Switch arms every 20. Focus on clean, wide entry.
80 Free build, focus on clean, wide entry
80 Free with pull buoy, focus on clean, wide entry
Repeat above 3 X 80.
120 Freestyle with no equipment, focus on clean, wide entry

SA KICK SET: 400
200 breast kick in all positions — no board
200 dolphin kick in all positions — no board

TEMPO-TRAINER SET: 1000
Had TT set at 1:65 for entire set.

With fins:
80 Hand-Lead Dolphin Kick, breathe every 5 or 6 pulses
80 Underwater Slinky with Dolphin Kick, breathe after every 3 UW strokes
80 Body-Dolphin Breast, breathe every other pulse
4 X 20 Body-Dolphin Breast, breathe every pulse
80, swum as 20 yards each of the above

Without fins:
80 Whole-Stroke Breast Under Water (3 strokes Down/2 strokes Up)
80 Body-Dolphin Breast
80 Breast with Extra Kick
80 Breast
80, swum as 20 yards each of the above

200 EZ recovery

DOLPHIN PULLOUT SET: 200
10 X 20 Breast with Double Pullout (with Downward Dolphin) #5 and #10 are single pullout

WARMDOWN: 160 EZ

Total Yardage: 3000