01/18/07 Freestyle Sets and Breast 50s

WARMUP: 500With Zura Alpha fins:100 dolphin100 flutter100 dolphin100 back/freeMAIN SET: 21004 X 200 free with fins on 3:15 get hands extended in BOTH directions7th length of each 200 is stroke... IM order100 breast kick with Zura Sidekick -- work the hips and point the toes4 X 150 free with pull buoy on 2:45 extend in both directions5th length of each 150 is stroke KICK... IM order100 breast kick on back. point the toes... 7 kicks per lengt4 X 100 free on 1:50 extend in both directions3rd length of each 100 is stroke... IM order100 breast kick on backBREAST SET: 7503 X 50 breast on 1:10 hold 7 strokes down... 8 strokes back Descend the 3 [went 45...44...43]2 X 50 EZ free on 1:103 X 50 breast on 1:10 hold 8 strokes down... 9 strokes back Descend the 3 [went 43...43...42]2 X 50 EZ free on 1:103 X 50 breast on 1:10 hold 9 stroke down and back Descend the 3 [went 43...42.5...41]2 X 50 EZ free on 1:10WARMDOWN: 200 EZ breast kickTotal Yardage: 3550