10/8/05 SCM Breast Practice

I was on Long Island this weekend, attending my stepson’s diving competition at the Long Island Aquatic Complex. Between his wamups and competition, I had time to go swim in this fabulous facility, which has been host to many top-level meets, including the Goodwill Games, FINA World Cup, NCAAs, and NY State High School Championships. A whole lot of fast swimming has taken place in this pool, and that always adds a little something to the water!The pool was configured for 25-meter swimming. WARMUP: 1250With TYR fins, swim continuously through the following. These are kind of like IMs, except the final 100 of each 250 is freestyle.250 Head-Lead IM250 Hand-Lead IM250 Single-Arm IM250 2L/2R IM250 Combo IMKICK SET: 1100250 Breast kick, alternating25 UW25 Hand-Lead on Back25 Hand-Lead on Stomach25 Head-Lead on Back25 Head-Lead on Stomach5 X 50 breaststroke drill/swim on 1:15 sendoff (averaged 52-54 seconds)5 X 100 breast kick with a board on 2:30Kick the first 50 faster than the second 50 and descend the set.(Barely made the negative splits, but descended the set (2:00 down to 1:53.)100 EZ free/backBREAST PULLDOWN WITH DOLPHIN SET: 50010 X 25 breast from a layout. Double pulldown with dolphin on 1-4 and 6-9. Single pulldown on 5 and 10. Four bobs recovery between 25s. Add one stroke per 25, 1-5 and 6-10.5 X 50 back/breast on 1:15 sendoff. Use dolphin downkick on pullouts. Descend. (Went 53 to 51.)WARMDOWN: 150 EZTotal Yardage: 3000 meters