04/21/07 Saturday Practice

WARMUP: 400SET #1: 25010 X 25 on :30 alternating swim/kick by 25This is like more warmup.SET #2: 50010 X 50 on 1:00 and with finsDescend time 1 to 4...5 is moderate.Descend time 6 to 9...10 is moderate.On each round of 5 X 50, did each length as X strokes fly --> Free. Increase X from 3 to 6 on 1 to 4 and 6 to 9.SET #3 1000 + 10010 X 100 on 2:00#1 to #3: Breast kick using Zura Alpha fins as a kickboard, and with Tempo Trainer at 1:80 [1:45]#4: Breaststroke with TT at 1:80 [1:31]#5 to #7: Breast kick using fins as kickboard, and with TT at 1:75 [1:44]#8: Breaststroke with TT at 1:75 [1:30]#9 Breast kick using fins as kickboard, and with TT at 1:70 [1:45]#10: Breaststroke with TT at 1:70 [1:29]100 EZ recoverySET #4: 50010 X 50 on 1:00 with fins#1: Pulse breast, breathe every 4#2: Fly/Breast Combo#3 2L/2R Fly --> whole-stroke Fly#4: Pulse breast, breathe every 3#5: Karla drill#6: 2L/2R Fly --> whole-stroke Fly#7: Pulse breast, breathe every 2#8: 3 strokes Fly --> Free#9: 2L/2R Fly --> whole-stroke Fly#10: Pulse breast, breathe every strokeSET #5: 25010 X 25 kick on :45 sendoff -- IM order twice through, then 2 choiceWARMDOWN: 100 100 EZ plus 3 starts from the blocksTotal Yardage: 3200