02/22/07 Breaststroke Practice with Tempo Trainer

WARMUP: 700With Zura Alpha fins:100 dolphin100 flutter100 dolphin200 free/back200 EZ breast kickMAIN SET: 2100With fins and fistgloves, and TT set at 1:65:25 Fly/Breast Combo25 2L/2R --> whole-stroke Fly25 Karla drill25 2L/2R --> whole-stroke Fly25 3 strokes Fly --> Freestyle25 2L/2R --> whole-stroke Fly25 8 dolphins on back --> EZ backstroke25 repeat last 25With fins and fistgloves, and TT set at 1:65. Take off the fins for #6 through 10.10 X 50 on 1:05 sendoff#1: body-dolphin, breathing every 4#2: body-dolphin, breathing every 2#3: body-dolphin, breathing every stroke#4: underwater body dolphin#5: body-dolphin, two armstrokes and a breath#6: body-dolphin breast#7: breast with an extra kick#8: underwater breast kick#9: breast, breathe every other stroke#10: breaststroke [:45]With no equipment:8 X 25 on :30Odds: 4 back/3 free comboEvens: 2L/2R --> whole-stroke backstroke10 X 50 on 1:05, same sequence of breast drills as above.Wear fins for #1 through #5; no fins for #6 through #10. With paddles and fins:8 X 25 on :30Odds: 3L/3R Freestyle with non-working arm extendedEvens: 3L/3R Freestyle with non-working arm NOT extendedWith paddles, and TT set at 1:60:10 X 50 on 1:05 sendoff, same drill sequence as above. Wear fins for #1 through #5; no fins for #6 through #10.WARMDOWN: 200 EZ plus 2 starts from the blocksTotal Yardage: 3000