02/24/06 Short Breast/Fly Practice

WARMUP: 700
With Zura Alpha fins swim 3 times through:
50 SA drill
50 LA drill
50 SA drill
200 Free/Back

BREAST KICK SET: 300
With pull buoy:
3 X 100 swum as:
25 Breast kick on back
25 Breast pull with dolphin kick
25 Breast kick on stomach
25 Whole-stroke Breast

FLY SET: 500
With fins.
18 X 25
3 rounds of the following — on :35 sendoff
25 1L/1R Fly
25 1L/1R Fly/2 Breast no breath
25 2L/2R Fly
25 3 strokes Fly…switch to Free
25 5 strokes Fly…switch to Free
25 one cycle 2L/2R Fly…switch to Fly

Round #1 with Tempo Trainer at 1:65
Round #2: 1:60
Round #3: 1:55

50 EZ recovery

BROKEN 100: 100
4 X 25 Breast on :30 sendoff
Used a Tempo Trainer set to beep every 10 seconds. This is a great use for the TT. I want to swim each 25 in 20 seconds or less, so the TT lets me know whether I hit my time — without having to look up at the clock. It also helps improve your reaction time because you have to wait for the 3 BEEPS to push off on each 25.

WARMDOWN: 100 EZ

Total Yardage: 1700