> Short Set of Each Stroke -- Equipment... No Equipment | GoSwim TV

Short Set of Each Stroke — Equipment… No Equipment

WARMUP: 700
500 with fins, mix of dolphin, flutter, free, back

200 EZ breast kick, various positions

FLY SET: 500 + 50
10 X 25 with fins on :30 sendoff
Odds: Fly/Breast Combo
Evens: Head-Lead Dolphin Kick on Your Back — look at your feet and make as big a bubble as possible with your kick

10 X 25 no fins on :30/:40 sendoff
Odds: Fly/Breast Combo
Evens: Head-Lead Dolphin Kick on Your Back

50 EZ recovery

BACKSTROKE SET: 500 + 50
5 X 50 backstroke with fins on 1:00 sendoff, descend 1-5 [:37 to :35]
#1: Tempo Trainer @ 1.10
#2: TT @ 1.05
#3: TT @ 1.00
#4: TT @ .95
#5: TT @ .90

Repeat the above 5 X 50 with no fins, and on 1:05 sendoff, descend 1-5 [:42 to :40]

50 EZ recovery

BREASTSTROKE SET: 600 + 100
4 X 75 whole-stroke breaststroke on 1:30 sendoff, and with Tempo Trainer @ 1.75
#1 & #2: Wear a pull buoy
#3 & 4: No pull buoy, but work on getting hands over the water on recovery

50 EZ recovery

Repeat the above 4 X 75

50 EZ recovery

FREESTYLE SET: 400
4 X 100 free on 1:45 sendoff, descend time 1-4
#1 & #2: Fins and paddles [1:20…1:17]
#3 & #4: Fins only [1:15…1:13]

WARMDOWN: 100 plus 2 starts from the blocks

Total Yardage: 3000