> 04/16/06 Gettin' in Some Fly | GoSwim TV

04/16/06 Gettin’ in Some Fly

Did this in a 20-yard pool, but it’s easily adaptible to 25 yards.

LONG WARMUP: 1200
Three rounds of:
40 dolphin kick
40 flutter kick
40 breast kick (or dolphin on your back)
200 free/back

Round #1: With fins
Round #2: No equipment
Round #3: Substitute sculling in stroke for the kick

200 EZ breast kick with Zura Sidekick, focus on timing and getting hips up and over.

MAIN SET: 1200
5 X 120 on 2:30 sendoff or approx. :30 RI
#1: 100 FL + 20 BK
#2: 80 FL + 40 BK
#3: 60 FL + 60 BK
#4: 40 FL + 80 BK
#5: 20 FL + 100 BK

40 EZ recovery

5 X 120 on 2:20 sendoff (or approx. :30 RI)
Do this entire set with pull buoy. The breast is whole-stroke breast (not just pulling). The free is pull.
#1: 100 BR + 20 FR
#2: 80 BR + 40 FR
#3: 60 BR + 60 FR
#4: 40 BR + 80 FR
#5: 20 BR + 100 FR

WARMDOWN: 100 EZ

Total Yardage: 2500