> 06/09/06 200s Breast with lotsa kicking | GoSwim TV

06/09/06 200s Breast with lotsa kicking

WARMUP: 600
With Zura Alpha fins:
50 dolphin
50 flutter
50 dolphin
50 flutter
200 free/back

200 with Zura Sidekick, alternating 25 breast kick and 25 either eggbeater or single-leg breast kick

KICK SET: 400 + 100
8 X 50 kick with 6 Rocket Launchers before each 50. Use a pull buoy for entire set.
Odds: Breast kick on back on 1:30 sendoff
Evens: Flutter kick on back on 1:45 sendoff

100 EZ recover the shoulders

MAIN SET: 1600
8 X 200 “breast” on 4:00 sendoff or approx :30 RI. Swim each 200 as:
25 breast drill
25 hand-lead breast kick on back @ 8 kicks
25 breast drill
25 hand-lead breast kick on back @ 8 kicks
25 hand-lead breast kick on front
25 breast @ 8 strokes
25 hand-lead breast kick on front
25 breast @ 9 strokes

Use a different drill on each 200. Drills were Pulse Breast, Breast w/ an Extra Kick, UW Breast Kick, Breast Breathing Every Other Stroke. [Times were 3:25 to 3:31, depending on the drill.]

Even though you get a lot of air on this set, it’s not a piece of cake. The extra air allows you to focus on hitting the turns very precisely and with some speed. Focus was on technically accurate and intense turns — eyes down at the touch, elbow back, fall directly back, stay low to the waterline, hand close to the head/ear as it comes over, eyes down on the breakout.

WARMDOWN: 400
400 freestyle pull with pull buoy, breathing every 2…every 5. Three starts from the blocks.

Total yardage: 3100