> 06/26/06 480s | GoSwim TV

06/26/06 480s

Did this in a 20-yard pool.

WARMUP: 680
With Zura Alpha fins:
80 dolphin
80 flutter
80 dolphin on back
240 free/back

With pull buoy:
200 breast kick various positions

SET #1: 480
With Zura Alpha fins and Tempo Trainer at 1:65:
Twice through the following, resting 8 “beeps” between 40s:
40 Alternate cycle breast/cycle fly
40 2L/2R fly…switch to fly
40 Karla drill
40 2L/2R fly…switch to fly
40 3 strokes fly…switch to free
40 2L/2R fly…switch to fly

SET #2: 480
12 X 40 with 6 Rocket Launchers before each 40.
Various breaststroke kicks also eggbeater and single-leg breast kick

SET #3: 480
With pull buoy, 4 times through following, no breaks:
80 freestyle pull, breathing every 2…every 3
40 breaststroke pull, breathing every other stroke

SET #4: 480
4 X 120 backstroke on 2:15 sendoff, working on starting 1st pull without hand breaking the surface

SET #5: 480
1 X 120 freestyle
360 warmdown

Total Yardage: approx. 3000