> 10-24-06 Tempo Trainer Sets Fly, Back, Breast | GoSwim TV

10-24-06 Tempo Trainer Sets Fly, Back, Breast

WARMUP: 700
With Zura Alphas:
100 dolphin on front
100 flutter
100 dolphin on back
100 free/100 back

200 Breast kick with Zura Sidekick alternating 25 breast/25 eggbeater or single leg

BREAST SET: 500 + 200
5 X 100 on 2:10 sendoff
#1 to 4: breast kick with standard kickboard. Started with Tempo Trainer at 1:80 and increased the tempo by :05 on each 100: 1:80…1:75…1:70…1:65
#5: Swim 100 breast with TT at 1:60 [went 1:30]

200 freestyle pull breathing every 2…every 5

FLY SET: 600 + 200
With Zura Alpha fins and TT set at 1:65, swim three times through the following. Did everything on :30 sendoff, no breaks.

25 alternating 1 cycle fly/1 cycle breast
25 one cycle 2L/2R fly switch to whole-stroke fly
25 Karla drill
25 one cycle 2L/2R fly switch to whole-stroke fly
25 three strokes fly switch to free
25 one cycle 2L/2R fly switch to whole-stroke fly
2 X 25 start with 6 FAST underwater dolphins on back, into flutter-kick breakout, then EZ backstroke

200 freestyle pull breathing every 2…every 5

BACKSTROKE SET: 500
5 X 100 backstroke on 2:05 sendoff (approx. :20 RI)
#1-4: wear fistgloves and increase your cadence by :05 on every 100 [used TT settings of 1:15…1:10…1:05…1:00]
#5: take off the fistgloves and take another :05 off the TT setting [used :95 and went 1:25]

WARMDOWN: 300
300 real ez free/back and breaststroke kick

Total Yardage: 3000