03/03/06 Legs… Arms… Legs… Arms… Legs… Arms

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

150 breast kick with pull buoy
150 breast kick all positions

KICK SET #1: 250
5 X 50 breast kick with a board on 1:30 sendoff with 7 Rocket Launchers before each 50
Descend time. [went :53 down to :45]

PULL SET #1: 200
200 Freestyle pull with pull buoy. Bump up breathing pattern by 1. Nice and long.

KICK SET #2: 500 + 50
5 X 100 breast kick with a board on 2:15 and Tempo Trainer set at 1:70. Make the second 50 faster than the first 50. Stay on tempo throughout.

50 EZ swim to loosen shoulders.

ARM SET #2: 200
With Zura Alpha fins.
8 X 25 Fly drill on :30. Twice through:
1L/1R/2 breast no breath (Karla drill)
2L/2R switch to Fly
3 Fly switch to Free
2L/2R switch to Fly

KICK SET #3: 400
With Zura Alpha fins throughout.
200 flutter kick with hands at sides. Alternate 25 FAST flutter rotating side to side and 25 SLOW flutter where rotate side to side and take only ONE kick on each side.

8 X 25 Hand-Lead Dolphin Kick on Your Back
Odds: Build
Evens: Start FAST and end EZ — reverse build

ARM SET #3: 200
8 X 25 with pull buoy Twice through:
25 Head-Out Breast pull with flutter kick
25 EZ Free pull
25 Whole-Stroke Breast
25 EZ Free pull

WARMDOWN: 200 EZ

Total Yardage: 3000