12/05/06 400 IM Practice No Toys

WARMUP: 700
No equipment.
100 dolphin
100 flutter
100 breast kick
100 free/100 back

200 breast kick alternate 25 on back/25 on front

MAIN SET: 1600 + 600
Try to descend time on the 400s [went 6:20…6:15…6:17…6:10]
400 IM
200 breast kick recovery, alt 25 on back/25 on front
400 IM reduce 100 Fly to 75 Fly and do 125 Back
200 breast kick recovery, as above
400 IM reduce 100 Fly to 50 Fly and do 125 Back…125 Breast
200 breast kick recovery, as above
400 IM reduce 100 FLy to 25 Fly and do 125 Back…125 Breast…125 Free

WARMDOWN: 200

Total Yardage: 3100
200 EZ plus 3 starts from the blocks