06/09/06 200s Breast with lotsa kicking

WARMUP: 600With Zura Alpha fins:50 dolphin50 flutter50 dolphin50 flutter200 free/back200 with Zura Sidekick, alternating 25 breast kick and 25 either eggbeater or single-leg breast kickKICK SET: 400 + 1008 X 50 kick with 6 Rocket Launchers before each 50. Use a pull buoy for entire set.Odds: Breast kick on back on 1:30 sendoffEvens: Flutter kick on back on 1:45 sendoff100 EZ recover the shouldersMAIN SET: 16008 X 200 "breast" on 4:00 sendoff or approx :30 RI. Swim each 200 as:25 breast drill25 hand-lead breast kick on back @ 8 kicks25 breast drill25 hand-lead breast kick on back @ 8 kicks25 hand-lead breast kick on front25 breast @ 8 strokes25 hand-lead breast kick on front25 breast @ 9 strokesUse a different drill on each 200. Drills were Pulse Breast, Breast w/ an Extra Kick, UW Breast Kick, Breast Breathing Every Other Stroke. [Times were 3:25 to 3:31, depending on the drill.]Even though you get a lot of air on this set, it's not a piece of cake. The extra air allows you to focus on hitting the turns very precisely and with some speed. Focus was on technically accurate and intense turns -- eyes down at the touch, elbow back, fall directly back, stay low to the waterline, hand close to the head/ear as it comes over, eyes down on the breakout. WARMDOWN: 400400 freestyle pull with pull buoy, breathing every 2...every 5. Three starts from the blocks.Total yardage: 3100