02/09/06 Breast & Back Practice w/ Tempo Trainer

WARMUP: 1000
With Zura Alpha fins, swim twice through the following:
50 SA drill
50 LA drill
50 SA drill
200 Free/Back

With no fins:
300 breast kick in all positions (no board), including 100 of dolphin kick in all positions

TEMPO TRAINER BREAST SET: 1400 + 100
7 X 200 on approx. :30 RI, swum as:
25 Drill
25 Hand-Lead Breast Kick on Your Back
25 Drill
25 Hand-Lead Breast Kick on Your Back
25 Breast with Head Out of Water
25 Breast
25 Breast with Head Out of Water
25 Breast

#1: TT @ 1:85 Drill is Pulse Breaststroke
#2: TT @ 1:80 Drill is Breast w/ Extra Kick
#3: TT @ 1:75 Drill is Underwater Breast Pull w/ Dolphin Kick
#4: TT @ 1:70 Drill is Underwater Breast
#5: TT @ 1:65 Drill is 1L/1R Fl/2 Breast with No Breath
#6: TT @ 1:60 Drill is Breast w/ Extra Kick
#7: TT @ 1:55 Drill is Pulse Breaststroke

Don’t do any underwater pullouts except for the two breaststroke lengths. On the lengths where you kick on your back, do one kick to every 2 BEEPS of the TT.

100 EZ recovery

BACKSTROKE SET: 400
8 X 50 Backstroke on approx. :15 RI Focus on fast hand exit.

WARMDOWN: 100

Total Yardage: 3000