04/06/04 400 IM and Breaststroke Practice
WARMUP: 400
400 EZ, alternating backstroke, freestyle and breast kick on the back.
MAIN SET: 2000
Swim 2 rounds of the following:
1 X 400 IM (6:37)
100 EZ Recovery
4 X 50 Breast kick, with 8 Rocket Launchers before each 50. I alternated 50 with a board and 50 with a pull buoy, kicking on my back.
4 X 50 Breast on :55 sendoff (:10 Rest Interval) (Times were :45 to :44.)
100 EZ Recovery
WARMDOWN: 600
Long warmdown with fins. Alternated 50 SA drill + 50 LA drill.
Total Yardage: 3000
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