06/10/06 Mostly Freestyle

Did this in a 20-yard pool, but it could easily be adapted to 25 yards. Groin was a little wonky today from 1400+ yards breast and breast kick yesterday, so went to freestyle today.WARMUP: 640With Zura Alpha fins:80 dolphin80 flutter80 dolphin200 free/back200 EZ breast kick in various positionsMAIN SET: 1440 + 120 recoveryNo break on this. Swim everything straight through. The 80s were all on 1:40 sendoff, 120s were on 2:10 sendoff, 40s were on 1:00 sendoff. Descend the 120s 1-8 [went 1:48 to 1:38].80 FL120 FR80 BK120 FR80 BR with pull buoy120 FR80 FR120 FR40 FL120 FR40 BK120 FR40 BR with pull buoy120 FR40 FR120 FR120 EZ recovery with pull buoyPULL SET:400 freestyle pull with pull buoy (no paddles), breathing every 2...every 5.Three rounds of:4 X 20 Pulse Breast with fins and strapless paddles -- with pulldowns1 X 40 Pulse Breast with fins no paddles -- with pulldownsThree rounds of:4 X 20 breast swim with pull buoy and strapless paddles -- with pulldowns1 X 40 breast swim with pull buoy no paddles -- with pulldowns400 freestyle pull with pull buoy no paddles, breathing every 2... 3... 4... 5... 4... 3... 2... 3... 4... 5 by 50WARMDOWN: 400With fins. Swim continuously, alternating 40 free/20 dolphin kick on back/20 head-lead dolphin kick on stomach. Work the hips on everything -- free and dolphin.Total Yardage: 4120