01/111/07 Kick - Pull - Swim

WARMUP: 500With Zura Alpha fins:100 dolphin100 flutter100 dolphin200 back, working the underwaters for 12.5 yardsKICK SET: 1050 + 100Three rounds:200 breast kick on 4:00 (with Zura Sidekick)100 breast kick on 2:00 (with Zura Sidekick)50 breast kick on 2:00 (no equipment...hand lead on back)Working the hips and front extension. Used a Tempo Trainer set at 1:85.100 EZPULL SET: 1000 + 1005 X 200 pull with small Zura paddles on 3:45 (:30 RI)3rd 50 of each 200 is breaststroke pull. Descend. [could only go from 3:17 to 3:15]100 EZSWIM SET: 60012 X 50 breast on 1:15No more than 7 strokes per length.Descend 1-3 four times through and descend by round. [1st round: 47...45...44. 2nd round: 46...44...43. 3rd round: 45...44...43. 4th round: 45...44...42.] Focus on doing everything RIGHT -- level pushoff, downward dolphin, sneak the hands up, big first stroke, eyes down at the wall, fall back on the turn, bigger pull than normal, hide the feet.WARMDOWN: 200 EZ back/freeTotal Yardage: 3400