04/06/07 Breaststroke Rhythm Practice

On vacation this week in beautiful Puerto Rico! Did this workout in a 23-yard outdoor pool with no lanelines or flags.WARMUP: 780With Zura Alpha fins:4 lengths dolphin4 lengths free4 lengths flutter4 lengths back4 lengths dolphin4 lengths free10 lengths breaststroke kick, various positionsMAIN SET: 2070Swim three rounds of the following:10 X 46 on 1:00 sendoff#1 to 5 are with fins...#6 to 10 are without fins.#1: Hand-lead dolphin, breathe and stroke every 4 dolphins#2: Hand-lead dolphin, breathe and stroke every other dolphin#3: Hand-lead dolphin, breathe and stroke every dolphin#4: Underwater dolphin kick with breaststroke arms#5: Karla drill (1L/1R Fly + 2 strokes Breast no breath)#6: Body-dolphin breast#7: Breast with an extra kick#8: Breast, breathing every other stroke#9: Underwater breaststroke#10: Regular breaststroke10 lengths EZ freestyle pull with pull buoyRound #1: Tempo Trainer at 1:65 for the 10 X 46Round #2: Tempo Trainer at 1:60 for the 10 X 46Round #3: Tempo Trainer at 1:65 for the 10 X 46WARMDOWN: 23010 lengths EZ swimmingTotal Yardage: 3000