03/01/06 Breast/Dolphin Practice

Did this in a 20-yard pool. This practice is also great for improving your breath control, something every breaststroker needs!WARMUP: 1000With Zura Alpha fins, swim twice through:40 SA drill40 LA drill40 SA drill200 free/back200 Breast kick all positions160 alternating 40 single-arm freestyle pull holding a kickboard (Zura) and 40 freestyle pull with pull buoyTETHER SET: 400 equivalentWith long-belt tether:1 X push off, pulldown, 30 head-lead breast kicks, 30 hand-lead breast kicks, turn, swim back assisted5 X 40 breast on tether (20 resisted + 20 assisted)BREAST/DOLPHIN SET: 1200Swim 3 rounds of the following:5 X 80 done as 20 Underwater Flow (breast arms with dolphin kick) + 20 Pulse breast + 20 Underwater Flow + 20 Fast-Hands BreastRound #1: Zura fins and fistgloves, with Tempo Trainer at 1:65Round #2: Zura fins and naked hands, with TT at 1:65Round #3: Zura fins and Zura paddles, with TT at 1:60WARMDOWN: 200 EZTotal Yardage: 3000