> 01/111/07 Kick - Pull - Swim | GoSwim TV

01/111/07 Kick – Pull – Swim

WARMUP: 500
With Zura Alpha fins:
100 dolphin
100 flutter
100 dolphin
200 back, working the underwaters for 12.5 yards

KICK SET: 1050 + 100
Three rounds:
200 breast kick on 4:00 (with Zura Sidekick)
100 breast kick on 2:00 (with Zura Sidekick)
50 breast kick on 2:00 (no equipment…hand lead on back)
Working the hips and front extension. Used a Tempo Trainer set at 1:85.

100 EZ

PULL SET: 1000 + 100
5 X 200 pull with small Zura paddles on 3:45 (:30 RI)
3rd 50 of each 200 is breaststroke pull. Descend. [could only go from 3:17 to 3:15]

100 EZ

SWIM SET: 600
12 X 50 breast on 1:15
No more than 7 strokes per length.
Descend 1-3 four times through and descend by round. [1st round: 47…45…44. 2nd round: 46…44…43. 3rd round: 45…44…43. 4th round: 45…44…42.] Focus on doing everything RIGHT — level pushoff, downward dolphin, sneak the hands up, big first stroke, eyes down at the wall, fall back on the turn, bigger pull than normal, hide the feet.

WARMDOWN: 200 EZ back/free

Total Yardage: 3400