> 09-26-06 Fistgloves, Tempo Trainer, Fins, Kickboard, Pull Buoy | GoSwim TV

09-26-06 Fistgloves, Tempo Trainer, Fins, Kickboard, Pull Buoy

WARMUP & EASY SWIMMING: 1500
With Zura Alpha Fins:
50 head-lead dolphin on stomach
50 hand-lead “
50 head-lead flutter kick on back
50 hand-lead “
50 head-lead dolphin on back
50 hand-lead “
100 free
100 back

With Zura Sidekick kickboard:
200 alternating 25 breast kick and 25 either eggbeater or single leg breast

With no equipment:
200 IM kick

With Zura pull buoy:
200 IM kick

With Zura pull buoy:
200 alternating 25 of 3L/3R Freestyle and 25 freestyle pull breathing every 3 strokes

With Zura pull buoy:
200 alternating 25 breast pull breathing every other stroke and 25 whole-stroke breast

MAIN SET: 1200
Three rounds of the following, with everything on 1:05 sendoff. Take a minute or two break between rounds.

With fins:
50 Hand-Lead Dolphin on stomach
50 Pulse Breaststroke, breathing every other dolphin
50 UW Flow (breast arms with dolphin legs)
50 Karla drill
Without fins:
50 Body-Dolphin Breast
50 UW Breast kick arms in streamline
50 Breast with an Extra Kick
50 Breast

Round #1:
Wear fistgloves and TT set at 1:65

Round #2:
Wear fistgloves and TT set at 1:60

Round #3:
No fistgloves and TT set at 1:55

WARMDOWN: 300
300 EZ swimming no equipment

Total Yardage: 3000