> 04/11/06 Working All the Strokes Again | GoSwim TV

04/11/06 Working All the Strokes Again

Trying to get ready for doing all the breaststroke and IM races at USMS Nats next month.

WARMUP: 1000
With Zura Alpha Fins:
50 SA drill
50 LA drill
50 SA drill
200 free/back

250 EZ breast kick in all positions

50 EZ free

FLY SET: 400 + 100
With Zura Alpha fins and TT set at 1:65 swim four rounds of the following, all on :30 sendoff:
25 Karla drill (1L/1R Fly/2 Breast no breath)
25 One cycle 2L/2R fly… switch to fly
25 3 strokes fly switch to free
25 One cycle 2L/2R fly… switch to fly

100 EZ recovery

BACKSTROKE TRANSITION SET: 400 + 100
4 X 100 on 1:55 sendoff
Odds: 25 fly + 75 back
Evens: 75 back + 25 breast

100 EZ recovery

BREASTSTROKE SET: 400 + 100
8 X 50 on 1:05 sendoff and Tempo Trainer set at 1:50:
50 hand-lead dolphin with fins, breathe every 4
50 pulse breaststroke with fins, breathe every 2
50 underwater flow with fins
50 pulse breaststroke with fins, breathe every stroke
50 body-dolphin breast
50 breast with extra kick
50 underwater breast kick
50 breast

100 EZ recovery

FREE SET: 400
4 X 100 with pull buoy on 1:55 sendoff or :20 RI
Each 100 is 25 whole-stroke breast (with pull buoy)/25 free pull/25 whole-stroke breast/25 free pull

WARMDOWN: 100 EZ

Total Yardage: 3000