Glub glub. Did this in a very choppy 20-yard pool and took in mucho water. In any case, Happy Cinco de Mayo!
WARMUP: 840
Twice through with no equipment:
40 dolphin
40 flutter
40 breast kick
200 back/free
200 breast kick alternating Zura Sidekick and head-lead, working on hips.
TETHER SET: 120 + 200
Tried something new today — 120s with a tether. After a few of these, I feel ready for any race next week at nats!
1 X 40 breast with tether
1 X 120 breast with tether
200 EZ recovery swim
BREAST/TEMPO TRAINER SET: 400
Did the following with Tempo Trainer set at 1:60. One through 5 with fins. Six through 10 no equipment.
10 X 40
#1: Hand-Lead Dolphin — very few breaths
#2: Underwater Flow (breast arms, dolphin legs)
#3: Pulse Breast breathe every other stroke
#4: Karla drill
#5: Pulse Breast breathe every stroke
#6: Pulse Breast
#7: Breast with an Extra Kick
#8: Underwater Breast Kick in Streamline
#9: Pulse Breast
#10: Breast
TETHER SET: 120 + 200
1 X 40 breast with tether
1 X 120 breast with tether
200 EZ recovery swim
BREAST/FLY SET:
10 X 20 from a turn. 3 strokes breast…switch to free. Focus on holding legs in streamline till the insweep. Focus on getting up to speed immediately after the breakout.
10 X 40 with fins and Tempo Trainer set at 1:65.
First 20 of each interval was a different breast or fly drill. Second 20 was always 3 strokes fly…switch to free.
TETHER SET: 120
1 X 40 breast with tether
1 X 120 breast with tether
WARMDOWN: 200
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