09-26-06 Fistgloves, Tempo Trainer, Fins, Kickboard, Pull Buoy

WARMUP & EASY SWIMMING: 1500With Zura Alpha Fins:50 head-lead dolphin on stomach50 hand-lead "50 head-lead flutter kick on back50 hand-lead "50 head-lead dolphin on back50 hand-lead "100 free100 backWith Zura Sidekick kickboard:200 alternating 25 breast kick and 25 either eggbeater or single leg breastWith no equipment:200 IM kickWith Zura pull buoy:200 IM kickWith Zura pull buoy:200 alternating 25 of 3L/3R Freestyle and 25 freestyle pull breathing every 3 strokesWith Zura pull buoy:200 alternating 25 breast pull breathing every other stroke and 25 whole-stroke breastMAIN SET: 1200Three rounds of the following, with everything on 1:05 sendoff. Take a minute or two break between rounds.With fins:50 Hand-Lead Dolphin on stomach50 Pulse Breaststroke, breathing every other dolphin50 UW Flow (breast arms with dolphin legs)50 Karla drillWithout fins:50 Body-Dolphin Breast50 UW Breast kick arms in streamline50 Breast with an Extra Kick50 BreastRound #1: Wear fistgloves and TT set at 1:65Round #2:Wear fistgloves and TT set at 1:60Round #3:No fistgloves and TT set at 1:55WARMDOWN: 300300 EZ swimming no equipmentTotal Yardage: 3000