03/29/04 20-Yard Pool Practice — Tether and Kicks
600 yards alternating 20 backstroke and 20 freestyle
MAIN SET: 1200
Swim 5 rounds of the following. Do 8 Rocket Launchers before each of the 40s kick.
40 Breast Kick with a board, focus on getting hips up on each kick
40 flutter kick on back with pull buoy, focus on rotating feet and hips from side to side and pointing toes
40 Breast kick on back with pull buoy
3 X 40 Breaststroke with tether (swim against the tether on first 20; with the tether on second 20)
200 EZ alternating backstroke and freestyle. Focus on rotating hips and legs on backstroke.
Total Yardage: 2000