WARMUP: 700
500 yards with fins, mix of dolphin, flutter, free, back
200 easy breast kick, various positions
DOLPHIN SET: 300
12 X 25 with fins 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 underwater dolphins –> backstroke
#9, 10, 11, 12: Pulse breast, breathing every 4…3…2…1 by 25
MAIN SET: 1500
Used a Tempo Trainer throughout the set. Did everything, even the kicking, to the BEEP. 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 tempo for the entire distance. Ouch.
6 X 225 with 25 of active recovery after each 225. Descend time on the 225s. [went 3:51…3:47…3:45…3:43…3:43…3:42]
#1 and #2 were on 5:00 sendoff with TT set at 1.85
#3, #4, #5 were on 5:15 sendoff with TT at 1.80
#6 was on 5:30 sendoff with TT at 1.80
Each 225 is swum as:
25 body-dolphin breast
25 breaststroke kick on your back
25 body-dolphin breast
25 breast kick on your back
125 breaststroke
WARMDOWN: 300
Total Yardage: 2800
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