10-05-06 Cadence Sets

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

250 breast kick — all positions (UW, hand lead on back and stomach, head lead on back and stomach

KICK SET: 250 + 200
5 X 50 breast kick with regular kickboard on 1:30 with 6 Rocket Launchers before each 50. Descend time [went 57…50…47…45…43].

200 freestyle pull with pull buoy, breathing every 3

FLY SET: 600 + 200
Three rounds of the following with no break between rounds.
8 X 25 with fins on :30 sendoff:
#1: Alternate 1 cycle fly/1 cycle breast
#2: 2L/2R fly…finish with whole-stroke fly
#3: Karla drill (1L/1R fly followed by 2 strokes breast with no breath)
#4: 2L/2R fly…finish with whole-stroke fly
#5: 3 strokes fly…finish with EZ free
#6: 2L/2R fly…fnish with whole-stroke fly
#7: FAST dolphin on your back into breakout, then EZ dolphin
#8: Repeat #7

Round #1: Wear fistgloves (or swim with closed hands) and with Tempo Trainer at 1:70
Round #2: Fistgloves and TT at 1:65
Round #3: Naked hands and TT at 1:60

200 freestyle pull, breathing every 3

BACKSTROKE SET: 500 + 200
5 X 100 backstroke on 2:00
First 4 X 100 are with fistgloves. Last 100 is naked hands. Crank up the TT cadence by :05 on each 100. [E.g., my settings were 1:20…1:15…1:10…1:05…1:00.] Descend time on each 100 [e.g., went 1:45…1:38…1:35…1:34…1:25] You have to work quickly to reset the TT when you’re wearing fistgloves.

200 freestyle pull, breathing every 3

BREASTSTROKE SET: 250
5 X 50, swum as 25 Pulse Breaststroke + 25 breast
Did these on 1:10 sendoff.
Did first 4 X 50 with fistgloves. Final 50 was naked hands. Cranked up the cadence on the TT on each 50. [Settings were 1:65…1:60…1:55…1:50…1:45.] Descend time. [Went :48 to :43.]

WARMDOWN: 150
EZ back/free/breast kick

Total Yardage: 3100