04/24/07 Mostly Pull

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

200 breast kick, various positions

MAIN SET: 1800 + 200
Three times through:
1 X 300 with pull buoy, alternating 50 breast pull (focus wide outsweep) and 50 free pull
4 X 75 on 1:30 sendoff with fins. Each 75 = 25 underwater breaststroke arms with dolphin kick + 25 pulse breast breathing every other dolphin + 25 pulse breast breathe every dolphin

Round #1: Tempo Trainer set at 1:70 for the 75s
Round #2: TT set at 1:65 for the 75s
Round #3: TT set at 1:60 for the 75s
Descend time round to round [1:15…1:13…1:11]

200 EZ recovery

SPEED SET: 100
4 X 25 breast on :30 sendoff, using TT as “clock.” Set the TT to beep every 10 seconds. Try to swim each 25 in under 2 BEEPS, then push off again on the 3rd BEEP. [Touched just on or just under the 2nd BEEP.]

WARMDOWN: 200
200 EZ with 1 start from the blocks

Total Yardage: 3000