> 01/04/07 Kick Practice and Tempo Trainer | GoSwim TV

01/04/07 Kick Practice and Tempo Trainer

Feeling better but still don’t want to push it too hard — especially the shoulders.

WARMUP: 1000
With Zura Alpha fins:
100 dolphin on stomach
100 back
100 flutter kick
100 back
100 dolphin on back
100 back
100 free
100 back

With Zura Sidekick:
200 alternating 25 breast kick/25 eggbeater

KICK SET: 500 + 300
5 X 100 kick on 2:30 sendoff with standard kickboard
Do 5 Rocket Launchers before each 100. Each 100 is 75 breast kick + 25 flutter kick. Descend time on the 75s and for the 100s. [Went 1:25…1:22…1:20…1:16…1:14 for the 75s.]

100 double arm fly to loosen the shoulders
200 EZ with pull buoy, alternating 25 free/25 whole-stroke breast

TEMPO TRAINER SET: 1000
Wear fins for the entire set.
Swim 4 rounds of the following:
1 X 50 Flow breast, with a pull + breath after every 4 dolphins
1 X 50 Flow breast, with pull+ breath every 3
1 X 50 Flow breast, with p+b every 2
1 X 50 Flow breast, with p+b every stroke
1 X 50 Flow breast, breathing every two pulls

Round #1: Fins and Tempo Trainer set at 1:65 (1:05 sendoff)
Round #2: Fins and paddles, with TT set at 1:65 (1:05 sendoff)
Round #3: Fins, with TT set at 1:60 (1:05 sendoff)
Round #4: Fins, with TT set at 1:55 (1:00 sendoff)

WARMDOWN: 200 EZ

Total Yardage: 3000