04/11/06 Working All the Strokes Again

Trying to get ready for doing all the breaststroke and IM races at USMS Nats next month.WARMUP: 1000With Zura Alpha Fins:50 SA drill50 LA drill50 SA drill200 free/back250 EZ breast kick in all positions50 EZ freeFLY SET: 400 + 100With Zura Alpha fins and TT set at 1:65 swim four rounds of the following, all on :30 sendoff:25 Karla drill (1L/1R Fly/2 Breast no breath)25 One cycle 2L/2R fly... switch to fly25 3 strokes fly switch to free25 One cycle 2L/2R fly... switch to fly100 EZ recoveryBACKSTROKE TRANSITION SET: 400 + 1004 X 100 on 1:55 sendoffOdds: 25 fly + 75 backEvens: 75 back + 25 breast100 EZ recoveryBREASTSTROKE SET: 400 + 1008 X 50 on 1:05 sendoff and Tempo Trainer set at 1:50:50 hand-lead dolphin with fins, breathe every 450 pulse breaststroke with fins, breathe every 250 underwater flow with fins50 pulse breaststroke with fins, breathe every stroke50 body-dolphin breast50 breast with extra kick50 underwater breast kick50 breast100 EZ recoveryFREE SET: 4004 X 100 with pull buoy on 1:55 sendoff or :20 RIEach 100 is 25 whole-stroke breast (with pull buoy)/25 free pull/25 whole-stroke breast/25 free pullWARMDOWN: 100 EZTotal Yardage: 3000