> 03/11/07 Kick Set & Strength Set with Stationary Tether | GoSwim TV

03/11/07 Kick Set & Strength Set with Stationary Tether

Did this in a 20-yard pool.

WARMUP: 800
With Zura Alpha fins:
80 dolphin + 120 free
80 flutter + 120 back
80 dolphin = 120 free

200 kick alternate breast and eggbeater

KICK SET: 400
10 X 40 kick with 6 Rocket Launchers before each 40 — This is continuous; no extra rest.
Odds: Flutter kick on back or with Zura Sidekick
Evens: Breast kick with pull buoy

TETHER/STRENGTH SET: 1750 equivalent
Used a “red level” long-belt slider. This tether doesn’t have much give, and stops me in my tracks after about 15 yards — so these were stationary swims. In each of the following swims, the final 25 strokes were at up tempo — race-pace temp.

1. 100 strokes body-dolphin breast with fins
2. 180 strokes freestyle with fins
3. 100 strokes whole-stroke breast with pull buoy
4. 180 strokes freestyle with pull buoy
5. 100 hand-lead breaststroke kicks, no equipment Focus on getting into streamline on each kick.
Repeat 1 through 5, but this time it’s 50 strokes for the breaststroke and 90 strokes for freestyle.
Repeate 1 through 5, but this time it’s 25 strokes for breast and 40 strokes for freestyle.

WARMDOWN: 120 EZ

Total Yardage: 3000