03/13/07 Short Sets in Each Stroke

WARMUP: 700With Zura Alpha fins:100 dolphin + 50 FR drill100 flutter + 50 FR drill100 dolphin100 FR/BK200 breast kick various positionsFLY/BREAST SET: 400 + 100Wear fins. Twice through the following -- no break.8 X 25 on :30#1: FL/BR Combo#2: Pulse Breast, breathe every 4#3: Karla drill#4: Pulse Breast, breathe every 3#5: 3 stroke Fly --> Free#6: Pulse Breast, breathe every 2#7: 2L/2R FL --> whole-stroke FL#8: Pulse Breast, breathe every pulse100 EZ recoveryBACK SET: 400 + 1004 X 100 backstroke on 1:55 and with Tempo Trainer set at 1:10. Descend time [went 1:32...1:30...1:29...1:28]100 EZ recoveryBREAST SET: 400 + 1004 X 100 breast kick with Zura Sidekick and Tempo Trainer set at 1:75. Descend time [went 1:45...1:44...1:44...1:43]100 EZ recoveryFREE/BREAST SET: 6004 X 150 on 2:45These are with pull buoy, so the FR portions are pull and the BR portions are whole-stroke breast.#1: 50 BR + 100 FR [2:21]#2: 50 FR + 50 BR + 50 FR [2:20]#3: 100 FR + 50 BR [2:20]#4: Alternate BR/FR by 25s [2:16]WARMDOWN: 200 EZTotal Yardage: 3000