05/23/06 Back/Breast Practice

WARMUP: 700
With Zura Alpha fins, twice through:
50 SA drill
50 LA drill
50 SA drill
200 free/back

BREAST KICK SET: 500
With Zura Sidekick kickboard, twice through:
50 breast kick, work the hips
50 eggbeater
50 breast kick, hips
50 5L/5R…4L/4R…3L/3R…2L/2R…1L/1R…whole kick

100 back to loosen shoulders

BREAST PULL SET: 500
With Alpha fins and Zura hand paddles (strapless), twice through:
25 UW breast arms/dolphin kick
25 AW “
25 UW breast arms/dolphin kick
25 AW “
Repeat the above UW and AW as 2 X 50, but with no paddles

50 backstroke

BREAST KICK SET: 300
5 X 50 breast kick with standard kickboard on 1:30 sendoff with 5 Rocket Launchers before each 50…descend time [went 53…50…48…46…46]

50 backstroke to loosen shoulders

BACK/BREAST INSIDE-OUT ROLL: 800
4 X 100 on 1:55 sendoff [went 1:37…1:35]
#1: 1st length is back, the rest is breast
#2: 2nd length is back
#3: 3rd length is back
#4: 4th length is back

1-minute rest

4 X 100 on 1:55 [went 1:35s]
#1: 1st length is breast, the rest is back
#2: 2nd length is breast
Etc.

WARMDOWN: 100

Total Yardage: 2900