> 03/10/06 Kick... Pull... Kick... Pull... Kick... Pull | GoSwim TV

03/10/06 Kick… Pull… Kick… Pull… Kick… Pull

Did this in a 20-yard pool.

WARMUP: 640
With Zura Alpha fins twice through:
40 SA drill
40 LA DRILL
40 SA DRILL
200 Free and Back

KICK SET #1: 400
10 X 40 kick with 5 Rocket Launchers before each 40
Odds: Flutter kick on back with pull buoy
Evens: Breast kick/eggbeater kick while hanging onto 16-inch physio/playground ball

PULL SET #1: 400
4 X 100 Freestyle pull with a 5-2-5 breathing pattern

KICK SET #2: Approx. 600
With long-belt swim tether, twice through:
* Push off, pulldown, 30 head-lead breast kicks, 30 hand-lead breast kicks, turn, swim back assisted.
* 2 X 40 breast with the tether

PULL SET #2: 400
4 X 100 with pull buoy, swim as:
20 Head-Out Breast pull with flutter kick
20 Whole-Stroke Breast
20 Head-Out Breast pull with flutter
20 Whole-Stroke Breast
20 Freestyle breathing 4-2-4-2

KICK SET #3: 400
10 X 40 kick with 5 Rocket Launchers before each 40
Odds: Hand-Lead Dolphin Kick with pull buoy
Evens: Breast/Eggbeater Kick on physio ball

PULL SET #3: 200
200 EZ Freestyle pull

Total Yardage: 3000