10/26/06 1500-Yard IM Set

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

With pull buoy:
200 alternating 25 UW breast kick/25 breast kick on your back

KICK SET: 300 + 200
6 X 50 breast kick with regular board on 1:30 sendoff. 7 Rocket Launchers before each 50. Descend time [went 1:00…55…50…47…45…45]

200 backstroke pull with pull buoy

IM SET: 1500
Swim through the following with no breaks. I used a 30-second base per 25 as sendoff. This gave me a little extra rest after the freestyle portion of each round.

4 X 125 on 2:30
#1: 100 Fly + 25 BK
#2: 100 BK + 25 BR
#3: 100 BR + 25 FR
#4: 125 FR

4 X 100 on 2:00
#1: 75 FL + 25 BK
#2: 75 BK + 25 BR
#3: 75 BR + 25 FR
#4: 100 FR

4 X 75 on 1:30
#1: 50 FL + 25 BK
#2: 50 BK + 25 BR
#3: 50 BR + 25 FR
#4: 75 FR

4 X 50 on 1:00
#1: FL/BK
#2: BK/BR
#3: BR/FR
#4: FR

4 X 25 on :30
FL
BK
BR
FR

WARMDOWN: 300 EZ pull

Total Yardage: 3000