01/16/07 Short Practice

Dentist appointment leaves only 45 minutes for swimming :(WARMUP: 500With Zura Alpha fins:100 dolphin100 flutter100 dolphin200 free/backFLY SET: 400Twice through the following, with fins. All on :30 sendoff.1 X 25 Fly/Breast Combo1 X 25 2L/2R Fly... switch to Fly1 X 25 Karla drill1 X 25 2L/2R Fly... switch to Fly1 X 25 3 strokes Fly... switch to Free1 X 25 2L/2R Fly... switch to Fly2 X 25 6 FAST dolphins into breakout, then EZ BackBREAST/FREE SET: 40016 X 25 on :30, with fins.Odds: Fast-Hands Breast with fast flutter kick. Focus on fingers pointing forward on the recovery.Evens: Free with dolphin kickSWIM SET: 60012 X 50 breast on 1:15. Descend time 1-3, 4-6, 7-9, 10-12 AND descend fastest time by rounds.1-3: 7 strokes down, 7 strokes back [went 45...43...42]4-6: 7 strokes down, 8 strokes back [went 44...43...42]7-9: 7 strokes down, 9 strokes back [went 43...43...42]10-12: 7 strokes down, 10 strokes back [went 43...42...40+]WARMDOWN: 100 EZTotal Yardage: 2000