10/03/05 Gettin' in Some Yards and the New Pullout

Did this practice in a 20-yard pool.WARMUP: 1600With Zura Alpha Fins, swim continuously through the following. At the end of each drill IM, tack on 160 freestyle.160 Head-Lead drill IM160 Hand-Lead drill IM160 Single-Arm drill IM160 2L/2R drill IM160 IMKICK SET: 40010 X 40 breaststroke kick with 5 Rocket Launchers before each 40Odds: No equipmentEvens: Kick on a small physio ball -- eggbeater kick/breast kickKICK/PULL SET: 6005 X 120 with pull buoy, swum as:20 hand-lead dolphin kick20 head-lead flutter kick on back20 breast kick on back20 whole-stroke breast40 freestyle pullPULLOUT SET: 20010 X 20 breaststroke with double pulldown, working on adding a dolphin kick as per the new FINA rule (in anticipation that this rulling will be adopted by USMS). Regular pullout on #5 and #10. Take 4 bobs between 20s as recovery.WARMDOWN: 200200 Freestyle pull with pull buoy, breathing every 1-2-3-4-5-5-4-3-2-1 by 20.Total Yardage: 3000