> 11/07/06 100s Kick and 6 X 200 | GoSwim TV

11/07/06 100s Kick and 6 X 200

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

200 EZ breast kick with pull buoy, alternating 25 underwater kick/25 hand-lead kick on your back

KICK SET: 500 + 200
5 X 100 on 2:00 sendoff
First 4 X 100 are breast kick with a standard kickboard. Start with Tempo Trainer at 1:75 and speed up the cadence by :05 after each 100.
Final 100 is breast swim. Speed up the TT cadence by :05 before you start the 100.

200 EZ recovery

MAIN SET: 1200 + 200
Try to descend your IM times on the following set.

200 IM on 3:45 [went 3:10]
200 breast on 3:45 [went 3:13]
200 IM on 3:45 [went 3:04]
200 breast with pull buoy on 3:45 [went 3:20]
200 IM on 4:00 [went 3:03]
200 Pulse Breaststroke with Zura Alpha fins [went 3:25]

200 EZ recovery

SPEED SET: 100
4 X 25 breast with Tempo Trainer set to beep every 10 seconds. Tried to swim each 25 in 20 seconds or less, and took 10 seconds rest between 25s.

WARMDOWN: 100
100 EZ plus 3 starts from the blocks

Total Yardage: 3100