> 05/25/06 Kick, Fly, Pull, IM Practice` | GoSwim TV

05/25/06 Kick, Fly, Pull, IM Practice`

WARMUP: 400
With Zura Alpha fins:
50 SA drill
50 LA drill
50 SA drill
200 free/back

50 EZ free without fins

KICK SET: 500
With Zura Sidekick, kick three rounds of the following (continuous):
50 breast kick, work the hips
50 eggbeater kick
50 5L/5R…4L/4R…3L/3R…2L/2R…1L/1R…two both-leg kicks

50 EZ backstroke to loosen shoulders

FLY SET: 500
With Zura Alpha fins and TT set to 1:65, swim three rounds of the following on :30 sendoff:
25 alternate cycle breast…cycle fly
25 2L/2R fly…switch to whole-stroke fly
25 3 strokes fly…switch to free
25 2L/2R fly…switch to whole-stroke fly
25 Karla drill
25 2L/2R fly…switch to whole-stroke fly

50 EZ freestyle to rest shoulders

PULL SET: 500
With fins and strapless paddles and TT set at 1:75, swim 3 rounds of the following. Rested for 6 “beeps” between swims.

25 UW breast arms, dolphin kick
25 AW breast arms, dolphin kick
25 UW as above
25 AW as above
50 UW and AW but without paddles
50 UW and AW but without paddles

50 EZ to recovery the shoulders

IM SET: 500
5 X 100 IM on approx. L:20 RI [used 1:55] Descend time. [1:34…1:30…1:28…1:27]

WARMDOWN: 100 EZ 3 starts from the blocks

Total Yardage: 2700