06/26/06 480s

Did this in a 20-yard pool.WARMUP: 680With Zura Alpha fins:80 dolphin80 flutter80 dolphin on back240 free/backWith pull buoy:200 breast kick various positionsSET #1: 480With Zura Alpha fins and Tempo Trainer at 1:65:Twice through the following, resting 8 "beeps" between 40s:40 Alternate cycle breast/cycle fly40 2L/2R fly...switch to fly40 Karla drill40 2L/2R fly...switch to fly40 3 strokes fly...switch to free40 2L/2R fly...switch to flySET #2: 48012 X 40 with 6 Rocket Launchers before each 40.Various breaststroke kicks also eggbeater and single-leg breast kickSET #3: 480With pull buoy, 4 times through following, no breaks:80 freestyle pull, breathing every 2...every 340 breaststroke pull, breathing every other strokeSET #4: 4804 X 120 backstroke on 2:15 sendoff, working on starting 1st pull without hand breaking the surfaceSET #5: 4801 X 120 freestyle360 warmdownTotal Yardage: approx. 3000