05/23/06 Back/Breast Practice

WARMUP: 700With Zura Alpha fins, twice through:50 SA drill50 LA drill50 SA drill200 free/backBREAST KICK SET: 500With Zura Sidekick kickboard, twice through:50 breast kick, work the hips50 eggbeater50 breast kick, hips50 5L/5R...4L/4R...3L/3R...2L/2R...1L/1R...whole kick100 back to loosen shouldersBREAST PULL SET: 500With Alpha fins and Zura hand paddles (strapless), twice through:25 UW breast arms/dolphin kick25 AW "25 UW breast arms/dolphin kick25 AW "Repeat the above UW and AW as 2 X 50, but with no paddles50 backstrokeBREAST KICK SET: 3005 X 50 breast kick with standard kickboard on 1:30 sendoff with 5 Rocket Launchers before each 50...descend time [went 53...50...48...46...46]50 backstroke to loosen shouldersBACK/BREAST INSIDE-OUT ROLL: 8004 X 100 on 1:55 sendoff [went 1:37...1:35]#1: 1st length is back, the rest is breast#2: 2nd length is back#3: 3rd length is back#4: 4th length is back1-minute rest4 X 100 on 1:55 [went 1:35s]#1: 1st length is breast, the rest is back#2: 2nd length is breastEtc.WARMDOWN: 100Total Yardage: 2900