> 06/27/06 Getting Back Into It | GoSwim TV

06/27/06 Getting Back Into It

Whew, just getting back to some real “sets” after a week off with cold and another week of easy swimming.

WARMUP: 700
With Zura Alpha fins:
100 dolphin
100 flutter
100 dolphin on back
200 free/back

200 breast kick no equipment, various positions plus eggbeater and single-leg kick

FLY SET: 600 + 100
With Zura Alpha fins and TT set at 1:65.
Four rounds of the following, all on :30 sendoff no breaks:
25 cycle breast/cycle fly
25 2L/2R fly…switch to whole-stroke fly
25 Karla drill
25 2L/2R fly…switch to ws fly
25 three strokes fly…switch to free
25 2L/2R fly…switch to ws fly

100 EZ recovery

BREAST KICK SET: 500 + 100
With regular kickboard.
5 X 100 breast kick on 2:15, descend [went 1:45…1:43…1:40…1:37…1:36]

100 EZ reccovery

BACK/BR/FR SET: 450 + 50
Three times through the following with no break, all on :55 sendoff. Descend time on each stroke.
50 BK [46…45…44]
50 BR [47…45…44]
50 FR [41…40…39]

50 EZ recovery

PULL SET: 400
With pull buoy, swim four times through, no break:
75 free pull, breathing every 2…every 3
25 breast pull, breathing every other stroke

WARMDOWN: 100 EZ plus 3 starts from the blocks

Total Yardage: 3000