03/04/05 400 IMs and a Lotta Breast Kick

I did this practice in a 20-yard pool, but you could easily adapt it to 25 yards.WARMUP: 600With fins.Alternate 40 SA drill and 40 LA drill for 480 yards, then finish with 120 freestyle.MAIN SET: 2180 (equivalent)1 X 400 IM with no equipment.10 X 40 breast kick with 10 Rocket Launchers before each 40. Take as few kicks as possible on the 1st 20; take as many kick as possible on the 2nd 20 of each interval. To vary the stress on my knees, I did each 40 in a different way:#1: with a kickboard#2: Head-Lead on Back with Pull Buoy (PB)#3: Head-Lead on Back#4: Head-Lead on Stomach#5: Hand-Lead on Back with PB#6: Hand-Lead on Back#7: Hand-Lead on stomach#8: Underwater on stomach#9: On Back with Arms Out of the Water#10: Kickboard again1 X 400 "IM" with pull buoy. For each stroke, I did 20 scull/20 kick/20 scull/20 kick/20 whole stroke. This 400 uses two recent GoSwim.tv drills: BUTTERFLY - Pull-Buoy Kick and BREASTSTROKE - Pull-Buoy Kicking.With swim tether:Push off and do a pulldown, then 30 Head-Lead Breast Kicks, then 30 Hand-Lead Breast Kicks, then turn and swim assisted whole-stroke breast back to the starting point. Repeat.2 X 40 breaststroke with swim tether.1 X 400 IM with fins80 EZ swimWARMDOWN KICK SET: 400Swim 4 times through the following, nonstop:20 Underwater breast kick20 Hand-Lead breast kick on your back20 Hand-Lead breast kick on your stomach20 Head-Lead breast kick on your back20 Head-Lead breast kick on your stomach80 EZ free/backTotal Yardage: 3260