04/06/06 Working All the Strokes

WARMUP: 1000With Zura Alpha fins, twice through:50 dolphin kick stomach50 flutter kick50 dolphin kick back200 free/back300 EZ breaststroke kick, all positionsFLY SET: 500With Zura Alpha fins and Tempo Trainer set at 1:6516 X 25 on :30 sendoff1/5/9/13: Karla Drill (1L/1R Fly...2 Breast no breath)2/6/10/14: One cycle 2L/2R Fly...switch to whole-stroke Fly3/7/11/15: 3 strokes Fly...switch to Free4/8/12/16: One cycle 2L/2R Fly...switch to whole-stroke Fly100 EZ recoveryBACK SET: 5004 X 100 Back on 1:55 sendoff (or :20 RI) Descend time 1-4.100 EZ recoveryBREAST SET: 650With Zura Alpha fins.6 X 75 Pulse Breast on 1:30 sendoff (or :20 RI) Descend by 2s.100 EZ recoveryFREE SET: 4004 X 100 Free on 1:45 (or :20 RI) Hold time throughout.WARMDOWN: 100 EZTotal Yardage: 3050