> 07/30/06 Backyard Pool Practice | GoSwim TV

07/30/06 Backyard Pool Practice

Did this in a 13-yarder, all with a swim tether.

5 minutes EZ warmup dolphin and freestyle

4 minutes Pulse Breaststroke with fins…final 30 seconds is ALL OUT. Focus on all the breaststroke today was on horizontal body position and driving forward rather than up. Also focus on swimming CLEAN through all the chop in the pool — quick breath and streamline.

1 minute off

4 minutes freestyle with fins, breathing every 2…2…3…2…2…3…

1 minute off

4 minutes kick with Zura Sidekick: 60 eggbeater…60 flutter…60 egg…60 dolphin

1 minute off

3.5 minutes whole-stroke breast with pull buoy…final 60 seconds is ALL OUT

1 minute off

3.5 minutes freestyle with pull buoy, breathing 2.2.3.2.2.3…

1 minute off

3.5 minutes kick with Sidekick: 60 egg…60 flutter…60 egg…30 dolphin

1 minute off

3 minutes Pulse Breast with fins, final 30 seconds is ALL OUT

1 minute off

3 minutes free with fins, breathing 2.2.3.2.2.

1 minute off

3 minutes kick with Sidekick: 60 egg…60 flutter…60 egg

1 minute off

2.5 minutes whole-stroke breast with pull buoy, final 60 seconds is ALL OUT

1 minute off

2.5 minutes free with pull buoy, breathing 2.2.3.2.2.

1 minute off

2.5 minutes kick with Sidekick: 60 egg…60 flutter…30 dolphin

1 minute off

2 minutes Pulse Breast with fins, final 30 seconds is ALL OUT

1 minute off

2 minutes free with fins, breathing 2.2.3.2.2.

1 minute off

1.5 minutes whole-stroke breast with pull buoy, final 60 seconds is ALL OUT

1 minute off

1.5 minutes free with pull buoy, B2.2.3.2.2.

1 minute off

1 minute Pulse Breast with fins, all out

1 minute off

EZ freestyle to warmdown, then 10-14 lengths breast, working on pullouts. First 10 lengths with fins and strapless paddles. Final 4 lengths no equipment.

Total: 34 minutes of effort, plus about 15 minutes EZ swimming, plus about 15 minutes rest