> 03/31/07 IM Practice -- 200s and 100s | GoSwim TV

03/31/07 IM Practice — 200s and 100s

WARMUP: 700
With Zura Alpha fins:
100 dolphin
100 flutter
100 dolphin
200 free/back

200 EZ breast kick, various positions

MAIN SET: 2400
4 X 100 on 2:00 sendoff, with fins [descended 1:30 to 1:26]
Note: Each length of FL = one cycle 2L/2R FL, then switch to whole-stroke FL
#1: 25 BK + 75 FL
#2: 25 FL + 25 BK + 50 FL
#3: 50 FL + 25 BK + 25 FL
#4: 75 FL + 25 BK

1 minute extra rest

4 X 200 on 3:45 sendoff [held 3:13]
Each of these is 150 BK + 50 BR, but the 50 BR “floats” or “travels” through the set of 4 X 200.

1 minute extra rest

4 X 200 on 3:45 sendoff [held 3:15]
Wore a pull buoy for all of this and did whole-stroke breaststroke and freestyle pull.
Each of these is 150 BR + 50 FR, but the 50 FR “floats” through the set of 4 X 200.

1 minute extra rest

4 X 100 IM on 1:45 sendoff, with fins [descended 1:27 to 1:19]

WARMDOWN: 200 real easy

Total Yardage: 3300