03/06/07 200 IM and Breaststroke Practice

WARMUP: 750
With Zura Alpha fins:
100 dolphin
100 flutter
100 dolphin
200 free/back drills

250 breast kick all positions

BREAST KICK SET: 250 + 50
5 X 50 breast kick with standard kickboard on 1:30 — with 7 Rocket Launchers before each 50. Descend. [52…50…47…46…44]

50 EZ recovery

MAIN SET: 1600
200 IM on 4:00 [3:10]
4 X 50 breast on 1:00 — drill down…swim back [held 45-46]
Extra minute rest
200 IM on 4:00 [3:07]
4 X 50 pulse breast with fins on 1:00 — 2 pulse down…1 pulse back [held 46]
Extra minute rest
200 IM on 4:00 [3:05]
4 X 50 whole-stroke breast with pull buoy on 1:00 [45-46]
Extra minute rest
100 IM on 4:00 [3:03]
4 X 50 whole-stroke breast with pull buoy on 1:00 [45-46] Last one was no equipment [44]

WARMDOWN: 300
300 real easy with pull buoy

Total Yardage: 3000