03/03/06 Legs... Arms... Legs... Arms... Legs... Arms

WARMUP: 1000With Zura Alpha fins swim twice through:50 SA drill50 LA drill50 SA drill200 Free/Back150 breast kick with pull buoy150 breast kick all positionsKICK SET #1: 2505 X 50 breast kick with a board on 1:30 sendoff with 7 Rocket Launchers before each 50Descend time. [went :53 down to :45]PULL SET #1: 200200 Freestyle pull with pull buoy. Bump up breathing pattern by 1. Nice and long.KICK SET #2: 500 + 505 X 100 breast kick with a board on 2:15 and Tempo Trainer set at 1:70. Make the second 50 faster than the first 50. Stay on tempo throughout.50 EZ swim to loosen shoulders.ARM SET #2: 200With Zura Alpha fins.8 X 25 Fly drill on :30. Twice through:1L/1R/2 breast no breath (Karla drill)2L/2R switch to Fly3 Fly switch to Free2L/2R switch to FlyKICK SET #3: 400With Zura Alpha fins throughout.200 flutter kick with hands at sides. Alternate 25 FAST flutter rotating side to side and 25 SLOW flutter where rotate side to side and take only ONE kick on each side.8 X 25 Hand-Lead Dolphin Kick on Your BackOdds: BuildEvens: Start FAST and end EZ -- reverse buildARM SET #3: 2008 X 25 with pull buoy Twice through:25 Head-Out Breast pull with flutter kick25 EZ Free pull25 Whole-Stroke Breast25 EZ Free pullWARMDOWN: 200 EZTotal Yardage: 3000