> 01/18/07 Freestyle Sets and Breast 50s | GoSwim TV

01/18/07 Freestyle Sets and Breast 50s

WARMUP: 500
With Zura Alpha fins:
100 dolphin
100 flutter
100 dolphin
100 back/free

MAIN SET: 2100
4 X 200 free with fins on 3:15 get hands extended in BOTH directions
7th length of each 200 is stroke… IM order

100 breast kick with Zura Sidekick — work the hips and point the toes

4 X 150 free with pull buoy on 2:45 extend in both directions
5th length of each 150 is stroke KICK… IM order

100 breast kick on back. point the toes… 7 kicks per lengt

4 X 100 free on 1:50 extend in both directions
3rd length of each 100 is stroke… IM order

100 breast kick on back

BREAST SET: 750
3 X 50 breast on 1:10 hold 7 strokes down… 8 strokes back Descend the 3 [went 45…44…43]
2 X 50 EZ free on 1:10
3 X 50 breast on 1:10 hold 8 strokes down… 9 strokes back Descend the 3 [went 43…43…42]
2 X 50 EZ free on 1:10
3 X 50 breast on 1:10 hold 9 stroke down and back Descend the 3 [went 43…42.5…41]
2 X 50 EZ free on 1:10

WARMDOWN: 200 EZ breast kick

Total Yardage: 3550