> 11/21/06 IM Practice 20 X 100 | GoSwim TV

11/21/06 IM Practice 20 X 100

WARMUP: 700
With Zura fins:
100 dolphin
100 flutter
100 dolphin
100 free
100 back

200 EZ breast kick no equipment

MAIN SET…INSIDE-OUT ROLLS ALL STROKES: 2000
Swim straight through the first 16 X 100, then take an extra minute rest and do the final 4 X 100. I used a 2:00 sendoff on everything, which was about 25 to 30 seconds rest.

20 X 100
#1: 25 BK + 75 FL
#2: 25 FL + 25 BK + 50 FL
#3: 50 FL + 25 BK + 25 FL
#4: 75 FL + 25 BK
#5: 25 FL + 75 BK
#6: 25 BK + 25 FL + 50 BK
#7: 50 BK + 25 FL + 25 BK
#8: 75 BK + 25 FL
#9: 25 BK + 75 BR
#10: 25 BR + 25 BK + 50 BR
#11: 50 BR + 25 BK + 25 BR
#12: 75 BR + 25 BK
#13: 25 BR + 75 FR
#14: 25 FR + 25 BR + 50 FR
#15: 50 FR + 25 BR + 25 FR
#16: 75 FR + 25 BR
One-minute break
4 X 100 IM on 2:00 descend time 1 to 4 [went 1:30…1:28…1:27…1:24]

WARMDOWN: 300
300 EZ kicking and pulling

Total Yardage: 3000