06/05/06

Did this in a 20-yard pool. Just kind of cruising in aerobic mode today after a half marathon race yesterday.WARMUP: 440With Zura Alpha fins:80 dolphin kick80 flutter kick80 dolphin kick200 free/backBREAST KICK SET: 800Five rounds of the following:40 breast kick no equipment40 eggbeater with Zura Sidekick40 breast kick no equipment40 single-leg breast kick 4L...4R...3L...3R...2L...2RRound #1: Kick is UWRound #2: Kick is hand lead on backRound #3: Kick is hand lead on stomachRound #4: Kick is head lead on backRound #5: Kick is head lead on stomachPULL SET: 400400 freestyle pull with pull buoy (no paddles) breathing every 2...every 5 throughoutSTRAPLESS SET: 720 With fins and strapless paddles:2 X 20 UW dolphin with breast hands1 X 40 as above no paddles2 X 20 Pulse breast1 X 40 as above no paddles2 X 20 Fast-Hands breast1 X 40 as above no paddlesWith pull buoy and strapless paddles:Two rounds of:2 X 20 breast pull no kick2 X 20 breast pull with kick1 X 40 no paddles with kickWith just strapless paddles:Three rounds of:2 X 20 breast with pull down1 X 40 breast without paddles, focus on getting same position of hands without the paddles as with the paddlesPULL SET: 400400 freestyle pull with pull buoy, breathing every 3WARMDOWN: 240With fins, just messing around with dolphin dives and swimming and feeling loose.Total Yardage: 3000