03/12/07 IM Transition Set

WARMUP: 800With Zura Alpha fins:80 dolphin + 120 free80 flutter + 120 back80 dolphin +120 free200 breast kick various positionsMAIN SET: 1680No extra rest on this. Swim straight through. Focus in transitioning quickly from one stroke to another. Try to get into a good body position with quick turnover as soon as you make the switch. 4 X 120 on 2:15#1: 100 FL + 20 BK#2: 100 BK + 20 BR#3: 100 BR + 20 FR#4: 120 FR4 X 100 on 1:55#1: 80 FL + 20 BKEtc.4 X 80 on 1:30#1: 60 FL + 20 BKEtc.4 X 60 #1: 40 FL + 20 BKEtc.4 X 40 on :45#1: 20 FL + 20 BKEtc.4 X 20 IM order 5 bobs recovery between 20s.WARMDOWN: 500200 freestyle pull200 breast kick100 yds porpoise divesTotal Yardage: 3000