01/15/07 Kick Set then Main Set of 200s Pull

WARMUP: 700With Zura Alpha fins:100 dolphin100 flutter100 dolphin100 free/100 back200 no equipment, alternate 25 breast kick/25 eggbeater kickKICK SET: 300 + 1006 X 50 breast kick with standard kickboard on 1:30, with 7 Rocket Launchers before each 50. Descend time [55...53...51...49...47...44]100 recovery, loosen the shouldersPULL SET: 16004 X 200 freestyle pull on 4:00Odds: pull buoy & paddles...3rd 50 is breast pullEvens pull buoy... 3rd 50 is breast pull4 X 200 on 4:00 with a pull buoy (no paddles)These are whole-stroke breast (with pb) except that 3rd 50 is freestyle pull on 4:00WARMDOWN: 200Total Yardage: 3300