> 06/30/06 3000 All Equipment Except the Warmdown | GoSwim TV

06/30/06 3000 All Equipment Except the Warmdown

Am in my hometown of Wooster, OH this weekend, and get to swim in their beautiful indoor pool! It’s one of those pools where you just want to keep swimming and swimming.

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

With Zura Sidekick:
200 breast kick with single leg and eggbeater

FLY SET: 600 + 100
With Zura Alpha fins, four times through the following on :30 sendoff, no breaks:
25 cycle breast/cycle fly
25 2L/2R fly…switch to fly
25 Karla drill
25 2L/2R fly…switch to fly
25 3 strokes fly, switch to free
25 2L/2R fy…switch to fly

100 EZ recovery

PULL SET: 400 + 400 + 100
With pull buoy, no paddles
400 freestyle pull breathing every 2…every 3 except that 3rd length of every 100 is breast pull breathing every other stroke

With fins and strapless paddles, twice through:
4 X 25 breast arms, dolphin kick
2 X 25 drop the paddles and repeat

With pull buoy and strapless paddles:
4 X 25 breast pull
2 X 25 drop the paddles and repeat

100 EZ recovery

KICK SET: 500
5 X 100 breast kick with standard kickboard on 2:15 sendoff, descend [went 1:48…1:43…1:40…1:35…1:32]

WARMDOWN: 200 EZ

Total Yardage: 3000