> 400-200-100 IM Set with Breast Kick | GoSwim TV

400-200-100 IM Set with Breast Kick

Taking a little more rest today and pushing the swims — starting to taper for nationals in two weeks.

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

200 EZ breast kick, various positions

FLY/BREAST SET: 500
10 X 50 with fins on 1:00 sendoff
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 –> w.s Fly
7. Pulse breast, breathe every 2
8. Each length is 3 strokes Fly –> Free
9. Each length is 2L/2R FLy –> w.s. Fly
10. Pulse breast, breathe every stroke

MAIN SET: 1500 + 100
1 X 400 IM on 8:00 [6:13]
2 X 50 FAST breast kick with standard kickboard on 1:00 sendoff [45… 45]
Extra minute rest

1 X 200 IM on 4:00 [3:05]
2 X 50 FAST breast kick on standard kickboard on 1:00 sendoff [44… 45]
Extra minute rest

1 X 200 IM on 4:00 [2:58]
2 X 50 FAST breast kick on standard kickboard on 1:00 sendoff [45… 45]
Extra minute rest

1 X 100 IM on 2:30 [1:25]
2 X 50 fast breast kick on 1:00 sendoff [44… 45]
Extra minute rest

1 X 100 IM [1:24]
2 X 50 fast breast kick on 1:00 sendoff [44… 45]

100 EZ

BREAST SET: 100
4 X 25 breast on :40 sendoff with Tempo Trainer beeping every 10 seconds. Try to beat the TT to the wall for sub-20 seconds.

WARMDOWN: 100 EZ plus 3 starts from the blocks

Total Yardage: 3000