> 11/19/06 Tether, UW, and Pull | GoSwim TV

11/19/06 Tether, UW, and Pull

Did this in a 20-yard pool.

WARMUP: 640
With Zura Alphas:
80 dolphin
80 flutter
80 dolphin
100 free/100 back

200 breast kick all positions

MAIN SET: Equivalent 1800
Twice through:
3 X 40 with long-belt slider/tether
#1: 30 head-lead breast kicks…30 hand-lead breast kicks, turn, swim back assisted
#2: resisted eggbeater kick for 20 yards…turn…swim back assisted
#3: 20 resisted breast + 20 assisted breast
3 X 200
#1: With fins and paddles, alternate 20 UW breast arms with dolphin kick + 20 AW same thing
#2: With pull buoy and paddles, swim whole-stroke breast focus on wide outsweep
#3: With pull buoy, swim freestyle breathing every 3

ADDITIONAL SET: 400
With tether:
1 X 40 — 20 eggbeater resisted + 20 swim assisted
2 X 80 breast

200 with pull buoy, alternate 20 free pull + 20 whole-stroke breast focus wide outsweep

WARMDOWN: 200
200 EZ porpoise dives in the middle of the pool. At either end, do porpoise and fast flutter to build maximum speed into the wall and do a race-pace breaststroke turn

Total Yardage: 3000