02/09/06 Breast & Back Practice w/ Tempo Trainer

WARMUP: 1000With Zura Alpha fins, swim twice through the following:50 SA drill50 LA drill50 SA drill200 Free/BackWith no fins:300 breast kick in all positions (no board), including 100 of dolphin kick in all positionsTEMPO TRAINER BREAST SET: 1400 + 1007 X 200 on approx. :30 RI, swum as:25 Drill25 Hand-Lead Breast Kick on Your Back25 Drill25 Hand-Lead Breast Kick on Your Back25 Breast with Head Out of Water25 Breast25 Breast with Head Out of Water25 Breast#1: TT @ 1:85 Drill is Pulse Breaststroke#2: TT @ 1:80 Drill is Breast w/ Extra Kick#3: TT @ 1:75 Drill is Underwater Breast Pull w/ Dolphin Kick#4: TT @ 1:70 Drill is Underwater Breast#5: TT @ 1:65 Drill is 1L/1R Fl/2 Breast with No Breath#6: TT @ 1:60 Drill is Breast w/ Extra Kick#7: TT @ 1:55 Drill is Pulse BreaststrokeDon't do any underwater pullouts except for the two breaststroke lengths. On the lengths where you kick on your back, do one kick to every 2 BEEPS of the TT.100 EZ recoveryBACKSTROKE SET: 4008 X 50 Backstroke on approx. :15 RI Focus on fast hand exit.WARMDOWN: 100Total Yardage: 3000