> 06/08/06 Fly Set and Pyramid Set | GoSwim TV

06/08/06 Fly Set and Pyramid Set

WARMUP: 650
With Zura Alpha fins:
50 dolphin
50 flutter
50 dolphin
50 flutter
50 dolphin
200 free/back

250 breast kick, alternating 25 of kick in various positions and 25 of either eggbeater or single-leg breaststroke kick in the same position as the previous length.

FLY SET: 600 + 100
With Zura Alpha fins, four rounds of the following on :30 sendoff and Tempo Trainer set at 1:70:
25 alternate 1 cycle fly… 1 cycle breast
25 2L/2R fly… switch to whole-stroke fly
25 Karla drill (alternate 1L/1R fly and 2 strokes breast with no breath)
25 2L/2R fly…switch to whole-stroke fly
25 3 strokes fly… switch to free (3, 5, 7, 9 strokes by round)
25 2L/2R fly… switch to whole-stroke fly

100 EZ recovery

KICK SET: 450 + 50
With Zura Sidekick, 3 rounds of the following. First round on 1:10 sendoff. Rounds two and three on 1:05.

50 (25 breast kick + 25 eggbeater)
50 (25 breast kick + 25 single leg breast kick)
50 breast kick

50 EZ recovery

IM PYRAMIDS: 1250
No equipment. Three rounds of the following with no break:
25 Fly on :30
50 Back on 1:00
75 Breast on 1:30
100 Free on 2:00
75 Breast on 1:30
50 Back on 1:00
25 Fly on :30

WARMDOWN: 150 EZ plus 3 starts from the blocks

Total Yardage: 3250