10-03-06 Tempo Trainer Sets

WARMUP: 500 + 500With Zura Alpha fins:50 head-lead dolphin on stomach50 hand-lead dolphin "50 head-lead flutter50 hand-lead flutter50 head-lead dolphin on back50 hand-lead dolphin "100 free100 back200 breast kick with Zura Sidekick, alternating 25 of eggbeater or single leg and 25 breast kick100 breast kick with pull buoy200 breast kick all positions, no equipmentBACKSTROKE SET: 500 + 200With no equipment except Tempo Trainer:5 X 100 backstroke on 1:55 descend time [went 1:35...1:33...1:30...1:28...1:28]#1: TT @ 1:20#2: TT @ 1:15#3: TT @ 1:10#4: TT @ 1:05#5: TT @ 1:00200 EZ freestyle pull with pull buoy as recoveryFREESTYLE SET: 500 + 2005 X 100 free on 2:00 -- descend time (need extra sendoff time because of fistgloves)Wear fistgloves for first four 100s, then nekked hands on final 100. #1: TT @ 1:15 [went 1:30]#2: TT @ 1:10 [went 1:30]#3: TT @ 1:05 [went 1:29]#4: TT @ 1:00 [went 1:28]#5: TT @ :95 [went 1:22]200 EZ with pull buoy, alternating 25 breast pull and 25 whole-stroke breastBREASTSTROKE SET: 5005 X 100 on 2:20 sendoff -- descend timeFirst four 100s are breaststroke kick with regular kickboard. Final 100 is breaststroke.#1: TT @ 1:80 [went 1:55]#2: TT @ 1:75 [went 1:52]#3: TT @ 1:70 [went 1:47]#4: TT @ 1:65 [went 1:43]#5: TT @ 1:60 [went 1:30]On the kick 100s, experimented with having the BEEP of the Tempo Trainer fall at a different part of the kick on each length. WARMDOWN: 200 EZ swimTotal Yardage: 3100