01/04/07 Kick Practice and Tempo Trainer

Feeling better but still don't want to push it too hard -- especially the shoulders.WARMUP: 1000With Zura Alpha fins:100 dolphin on stomach100 back100 flutter kick100 back100 dolphin on back100 back100 free100 backWith Zura Sidekick:200 alternating 25 breast kick/25 eggbeaterKICK SET: 500 + 3005 X 100 kick on 2:30 sendoff with standard kickboardDo 5 Rocket Launchers before each 100. Each 100 is 75 breast kick + 25 flutter kick. Descend time on the 75s and for the 100s. [Went 1:25...1:22...1:20...1:16...1:14 for the 75s.]100 double arm fly to loosen the shoulders200 EZ with pull buoy, alternating 25 free/25 whole-stroke breastTEMPO TRAINER SET: 1000Wear fins for the entire set.Swim 4 rounds of the following:1 X 50 Flow breast, with a pull + breath after every 4 dolphins1 X 50 Flow breast, with pull+ breath every 31 X 50 Flow breast, with p+b every 21 X 50 Flow breast, with p+b every stroke1 X 50 Flow breast, breathing every two pullsRound #1: Fins and Tempo Trainer set at 1:65 (1:05 sendoff)Round #2: Fins and paddles, with TT set at 1:65 (1:05 sendoff)Round #3: Fins, with TT set at 1:60 (1:05 sendoff)Round #4: Fins, with TT set at 1:55 (1:00 sendoff)WARMDOWN: 200 EZTotal Yardage: 3000