> 11/17/06 Saturday Practice 8 X 200 | GoSwim TV

11/17/06 Saturday Practice 8 X 200

WARMUP: 400
With Zura Alpha fins:
100 dolphin
100 flutter
100 free
100 back

WARMUP/DRILL SET: 500 + 200
Twice through on 1:00 sendoff:
50 3L/3R Freestyle
50 2L/2R Freestyle
50 Freestyle focus on extending
50 Freestyle with one goggle in on the breath
2 X 25 Fast Freestyle on :30

200 EZ pull, breathing every 2…every 3

MAIN SET INSIDE-OUT ROLL: 1600 + 200
Your choice of any two strokes…or any stroke and a drill. (One of us did FL/FR…one did BR/FR…one did BK/FR…I did BR/BK.)
8 X 200 on approx. :45 RI (Take an extra minute of rest after the first 4 X 200.) On the first 4 X 200, you swim mostly your primary stroke…with a 50 of the secondary stroke that migrates throughout the set. On the second 4 X 200, you turn it inside out — swim mostly your secondary stroke…with a 50 of the primary stroke migrating through the set. In the example, breast was my primary stroke; back was my secondary stroke.

#1: 50 BK + 150 BR
#2: 50 BR + 50 BK + 100 BR
#3: 100 BR + 50 BK + 50 BR
#4: 150 BR + 50 BK
[Did these on 4:00 sendoff. Held 3:09-3:10.]
One-minute extra rest.
#5: 50 BR + 150 BK
#6: 50 BK + 50 BR + 100 BK
#7: 100 BK + 50 BR + 50 BK
#8: 150 BK + 50 BR
[Did these on 3:45 sendoff. Held 3:05 – 3:07.]

200 EZ pull, breathing every 2…every 3.

KICK/SPEED SET: 400
Your choice of kick and stroke.
8 X 50 on approx. :30 RI [We used 1:15 sendoff throughout.]
Odds: Kick
Evens: Stroke, focus on easy speed. Descend time on the 50s swim. [Went breast: 45…42…40…39.]

WARMDOWN: 200
200 EZ swim, plus 3 starts from the blocks

Total Yardage: 3500