10/26/06 1500-Yard IM Set

WARMUP: 700With Zura Alpha fins:100 dolphin on stomach100 flutter100 dolphin on back100 free/100 backWith pull buoy:200 alternating 25 UW breast kick/25 breast kick on your backKICK SET: 300 + 2006 X 50 breast kick with regular board on 1:30 sendoff. 7 Rocket Launchers before each 50. Descend time [went 1:00...55...50...47...45...45]200 backstroke pull with pull buoyIM SET: 1500Swim through the following with no breaks. I used a 30-second base per 25 as sendoff. This gave me a little extra rest after the freestyle portion of each round.4 X 125 on 2:30#1: 100 Fly + 25 BK#2: 100 BK + 25 BR#3: 100 BR + 25 FR#4: 125 FR4 X 100 on 2:00#1: 75 FL + 25 BK#2: 75 BK + 25 BR#3: 75 BR + 25 FR#4: 100 FR4 X 75 on 1:30#1: 50 FL + 25 BK#2: 50 BK + 25 BR#3: 50 BR + 25 FR#4: 75 FR4 X 50 on 1:00#1: FL/BK#2: BK/BR#3: BR/FR#4: FR4 X 25 on :30FLBKBRFRWARMDOWN: 300 EZ pullTotal Yardage: 3000