03/13/07 Short Sets in Each Stroke

WARMUP: 700
With Zura Alpha fins:
100 dolphin + 50 FR drill
100 flutter + 50 FR drill
100 dolphin
100 FR/BK

200 breast kick various positions

FLY/BREAST SET: 400 + 100
Wear fins. Twice through the following — no break.
8 X 25 on :30
#1: FL/BR Combo
#2: Pulse Breast, breathe every 4
#3: Karla drill
#4: Pulse Breast, breathe every 3
#5: 3 stroke Fly –> Free
#6: Pulse Breast, breathe every 2
#7: 2L/2R FL –> whole-stroke FL
#8: Pulse Breast, breathe every pulse

100 EZ recovery

BACK SET: 400 + 100
4 X 100 backstroke on 1:55 and with Tempo Trainer set at 1:10. Descend time [went 1:32…1:30…1:29…1:28]

100 EZ recovery

BREAST SET: 400 + 100
4 X 100 breast kick with Zura Sidekick and Tempo Trainer set at 1:75. Descend time [went 1:45…1:44…1:44…1:43]

100 EZ recovery

FREE/BREAST SET: 600
4 X 150 on 2:45
These are with pull buoy, so the FR portions are pull and the BR portions are whole-stroke breast.
#1: 50 BR + 100 FR [2:21]
#2: 50 FR + 50 BR + 50 FR [2:20]
#3: 100 FR + 50 BR [2:20]
#4: Alternate BR/FR by 25s [2:16]

WARMDOWN: 200 EZ

Total Yardage: 3000