IM Set of the Week

Did the Set of the Week from July 27, 2007

WARMUP: 700
With Zura Alpha fins:
500 kicks & free & back

200 EZ breast kick with pull buoy, focus on keeping feet together and in streamline till head is back in the water after the breath

MAIN SET: 1500
No breaks. Everything on a 30-second base per 25 (sendoff)

100 FL + 25 BK
100 BK + 25 BR
100 BR + 25 FR
125 FR

75 FL + 25 BK
75 BK + 25 BR
75 BR + 25 FR
100 FR

50 FL + 25 BK
50 BK + 25 BR
50 BR + 25 FR
75 FR

25 FL + 25 BK
25 BK + 25 BR
25 BR + 25 FR
50 FR

25 FL
25 BK
25 BR
25 FR

PULL SET: 800
4 X 200
#1 Freestyle pull with pull buoy and paddles, focus high elbow and shoulder
#2 Whole-stroke Breast with pull buoy and paddles, focus on keeping feet together until head is out for the breath
#3 Freestyle pull with pull buoy and paddles, focus extend front to back with hands
#4 Whole-stroke Breast with pull buoy (no paddles), same focus as before

Total Yardage: 3000