Doing a bit of overdistance today in a 25-yard pool in preparation for 200 LCM breaststroke race in a couple of weeks.
WARMUP: 750
With Zura Alpha fins:
100 dolphin
100 flutter
100 dolphin
200 backstroke catch-up drill
250 EZ breaststroke kick, various positions
FLY SET: 200
With fins.
8 X 25 on :30 sendoff
#1: Fly/Breast Combo
#2: 2L/2R Fly –> whole-stroke Fly
#3: Karla drill
#4: 2L/2R Fly –> whole-stroke Fly
#5: 3 strokes Fly –> Free
#6: 2L/2R Fly –> whole-stroke Fly
#7& #8: 6 UW dolphin kicks on back into breakout –> EZ Backstroke
MAIN SET: 1250
Throughout this set, had a Tempo Trainer set at 1.80. Did everything, even the kicking, at this tempo. Focus was on fast hands on the breaststroke arm recovery. This set simulates the fatigue of a 200 race — not so much in the first 100 of drill/kick, but in the final 125 where you have to maintain the same quick tempo for the entire distance. Ouch.
5 X 225 with 25 of active recovery after each 225. Descend time on the 225s [went 3:47…3:45…3:40…3:39…3:39]
#1 and #2 were on 5:00 sendoff
#3 and #4 were on 5:15 sendoff
#5 was on 5:30 sendoff
Each 225 is swum as:
25 Body-Dolphin Breaststroke
25 Breaststroke kick on your back
25 Body-Dolphin Breast
25 Breaststroke kick on your back
125 Breaststroke
WARMDOWN: 200
200 EZ with pull buoy plus 3 starts from the blocks
Total Yardage: 2400
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