07/21/06 Holding It Together

Jul 21, 2006
07/21/06   Holding It Together

Did this in a 20-yard pool. Just starting to taper, but my race load is a bit odd because it's 50-100-200 breast plus 200 and 400 IM. I need to maintain endurance and butterfly strength for the IMs, but develop some speed and ability to hold form while fatigued for the breaststroke events. WARMUP: 440With Zura Alpha fins:80 dolphin80 flutter80 dolphin200 EZ free/backBREAST KICK SET: 400 + 20010 X 40 with 7 Rocket Launchers before each 40.Odds: Breast with an Extra Kick, working on hipsEvens: Eggbeater or single-leg breast kick on Zura Sidekick200 freestyle pull, breathing every 2...every 5TETHER SET: 500 equivalent + 200With long-belt slider:1. Push off, pulldown, 30 head-lead breast kicks, 30 hand-lead breast kicks, turn, swim back assisted (breaststroke)2. Push off, pulldown, resisted eggebeater for 20 yards, turn, swim back assisted (breaststroke)3. 160 breaststroke on the tether 200 pull, alternating 20 back/20 breast breathing every other strokeFLY/BACK SET: 480 + 2006 X 80 (40 fly/40 back) on 1:40 sendoff (or approx. :30 RI)200 EZ free breathing every 2... every 5TETHER SET: 500 equivalentRepeat the first tether set.WARMDOWN: 400200 EZ freestyle pull, breathing every 3200 walking & bobbing to within 5 yards of wall, then dolphining and flutter kicking into the wall to build speed for a race-pace breaststroke turn and pullout. Then walk again to the other end and repeat... for 200 yards.Total Yardage: 3300

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