> 12/07/06 Breast & Fly Sets | GoSwim TV

12/07/06 Breast & Fly Sets

We’re one week out from New England Masters Champs, so wanted to do some broken swims today, plus some fly.

WARMUP: 700
500 yards alternating 50 breast kick/50 back/50 breast kick/50 free

200 breast kick all positions

KICK SET: 300
6 X 50 breast kick with standard kickboard on 1:15 descend time. Do 7 Rocket Launchers before each 50. [55…50…47…46…45…45]

200 pull with paddles, breathe every 3…every 1. Every 3rd length is breast pull.

FLY SET: 400
With Zura Alpha fins, twice through on :30 sendoff:
25 cycle Fly…cycle Breast
25 2L/2R Fly…switch to Fly
25 Karla drill
25 2L/2R Fly…switch to Fly
25 3 strokes Fly…switch to Free
25 2L/2R Fly…switch to Fly
2 X 25 Freestyle with dolphin kick

200 pull, breathing every 3…every 1. Include 2 lengths breast pull.

BREAST SET #1: 200
Broken 200. Use :10 rest between 50s.
4 X 50 whole-stroke breast with pull buoy on :55 [went 43…43…44…45]

200 pull as above

BREAST SET #2: 500
10 X 50 on 1:05 sendoff (or 15 to 20 RI) with Tempo Trainer set at 1:60.
#1: Fins…hand-lead pulse, breathe every 4
#2: Fins…hand-lead pulse, breathe and stroke every other
#3: FIns…underwater breast arms with dolphin legs
#4: Fins…hand-lead pulse, take two pulls to every breath
#5: Fins…hand-lead pulse, breathe and pull on every stroke
#6: No fins…hand-lead pulse, breathe and stroke every other
#7: No fins…underwater breast
#8: No fins…breast with an extra kick
#9: No fins…breast, breathing every other stroke
#10: No fins…breast [:42]

100 pull recovery

4 X 25 breast on :30 sendoff (Used Tempo Trainer set to beep every 10 seconds, with goal of swimming each 25 in :20 and then resting for :10.)

WARMDOWN: 100

Total Yardage: 3000