04/16/06 Gettin' in Some Fly

Did this in a 20-yard pool, but it's easily adaptible to 25 yards.LONG WARMUP: 1200Three rounds of:40 dolphin kick40 flutter kick40 breast kick (or dolphin on your back)200 free/backRound #1: With finsRound #2: No equipmentRound #3: Substitute sculling in stroke for the kick200 EZ breast kick with Zura Sidekick, focus on timing and getting hips up and over.MAIN SET: 12005 X 120 on 2:30 sendoff or approx. :30 RI#1: 100 FL + 20 BK#2: 80 FL + 40 BK#3: 60 FL + 60 BK#4: 40 FL + 80 BK#5: 20 FL + 100 BK40 EZ recovery5 X 120 on 2:20 sendoff (or approx. :30 RI)Do this entire set with pull buoy. The breast is whole-stroke breast (not just pulling). The free is pull.#1: 100 BR + 20 FR#2: 80 BR + 40 FR#3: 60 BR + 60 FR#4: 40 BR + 80 FR#5: 20 BR + 100 FRWARMDOWN: 100 EZTotal Yardage: 2500