06/07/06 IM

Did this in a 20-yard pool.WARMUP: 720Twice through the following. Once with fins, once no equipment.40 dolphin kick40 flutter kick40 dolphin kick on back200 free/back80 EZ breast kick to get knees warmed upKICK SET: 40010 X 40 kick with 6 Rocket Launchers before each 40Odds: Breast kick with pull buoy -- various positionsEvens: Eggbeater or single leg breastMAIN SET: 12008 X 200 IM, floating the extra 40 yards in IM order8 X 40 breaststroke with tetherInstead of doing the above as 200s, then 40s, I did 2 tether swims after each 200.200s were on 4:00 sendoff40s were on 1:00 sendoffPULL SET: 400400 Freestyle pull with pull buoy (no paddles), breathing every 2...every 5STRAPLESS PADDLE SET: 20010 X 20 with fins and strapless paddles. Focus was on the downward dolphin kick and placement of hands at the end of the pulldown and while recovering the hands after the pulldown.WARMDOWN: 40 EZTotal Yardage: 3000