09/28/04 Breaststroke Kick Practice and Stroke Count Practice

WARMUP: 500With fins.Swim 500, alternating the following:25 any Short-Axis drill, including dolphin kick on your back25 2L/2R Fly, focus on Palm-Up Recovery25 any Short-Axis drill25 Fly, focus on Palm-Up Recovery and two kicks per strokeKICK SET #1: 400 + 504 X 100 Breast kick with a board on 2:30, with 8 Rocket Launchers before each 100Goal is to decrease time on each 100 AND to take fewer kicks on each 100. I did:#1: 14 kicks per length...1:55#2: 13 kicks per length...1:53#3: 12 kicks per length...1:49#4: 11 kicks per length...1:4850 EZ recoveryKICK SET #2: 200 + 504 X 50 Breast kick with a board on 1:30, with 10 Rocket Launchers before each 50.Goal is to descend time on each 50, taking as many kicks as necessary. I did::53...:51...:49...:4750 EZ recoveryKICK SET #3: 400 + 1004 X 25 Breast kick with a board on :30Goal is to take one less kick on each 25.I did 14...13...12...11 and held around :2550 EZ recovery4 X 25 Breast kick with a board on :30Goal is to add a kick on each 25.I did 11...12...13...14 and held around :2550 EZFREESTYLE SET: 400With fins.4 X 100 Free on 1:45 (or approx. :25 RI)Goal: Start with an easy stroke cadence on the first 25 and count your strokes. Then, take off 1 stroke on the second 25, one more stroke on the third 25, and one more stroke on the final 25. E.g., I went 13...12...11...10 (or at least that's what I TRIED to do. This is a tough set). Repeat this stroke pattern on each of the 100s. To get the low stroke counts, focus on extending and pressing in through your armpits.WARMDOWN: 100100 EZ dolphining with fins.Total Yardage: 2000