01/09/06 Breaststroke and IM Practice

Did this in a 20-yard pool.WARMUP: 1600Five rounds of the following:40 Fly drill, scull, or kick40 Back drill, scull, or kick40 Breast drill, scull, or kick200 Free/BackRound #1: with Zura Alpha finsRound #2: No equipmentRound #3: with Zura kickboardRound #4: with pull buoyRound #5: with Zura Alpha finsSTRETCH CORD SET: 520 equivalentWith tether, push off, underwater pulldown, 30 head-lead breast kicks, 30 hand-lead breast kicks, turn, swim back assisted focus on pulling hips forward and splitting water with hands. Repeat.With tether, swim 3 X 40 breast with 10 bobs between swims. Eight strokes resisted; 7 strokes assisted. Focus on pulling hips forward and staying in rhythm.TEMPO TRAINER SET: 600Three rounds of the following:2 X 20 hand-lead body dolphin2 X 20 hand-lead BD, breathe and stroke every other dolphin3 X 20 body-dolphin breast3 X 20 breastRound #1: TT set at 1.60. Wear fins for first 4 X 20, then no equipment.Round #2: TT set at 1.50. No equipment.Round #3: TT set at 1.40. Wear pull buoy throughout.On all rounds, recovery between 20s was 4 beats of the TT.WARMDOWN: 280With Alpha fins. 200 EZ free & backTotal Yardage: 3000