> 04/19/07 Fly/Breast Practice with 200s | GoSwim TV

04/19/07 Fly/Breast Practice with 200s

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

200 EZ breast kick, various positions

SET #1: 500 + 200
10 X 50 on 1:00, with fins and with Tempo Trainer at 1:65
#1: Pulse breast, breathe every 4
#2: Fly/Breast Combo
#3: Each length is 2L/2R Fly –> whole-stroke Fly
#4: Pulse breast, breathe every 3
#5: Karla drill
#6: Each length is 2L/2R Fly –> whole-stroke Fly
#7: Pulse breast, breathe every 2
#8: Each length is 3 strokes Fly –> Free
#9: Each length is 2L/2R Fly –> whole-stroke Fly
#10: Pulse breast, breathe every pulse

200 EZ swim

SET #2: 1000 + 200
5 X 200 on 4:00 sendoff
Each 200 is:
25 Body-Dolphin Breast
25 Breast kick on your back
25 Body-Dolphin Breast
25 Breast kick on your back
100 Breast
#1: Tempo Trainer set at 1:75 [3:20]
#2: Tempo Trainer set at 1:80 [3:18]
#3: Tempo Trainer set at 1:85 [3:20]
#4: Tempo Trainer set at 1:80 [3:15]
#5: Tempo Trainer set at 1:75 [3:13]

200 EZ

SET #3: 250
10 X 25 on :30 sendoff with fins
Same sequence as in SET #1.

WARMDOWN: 150
150 EZ with 3 starts from blocks.

Total Yardage: 3000