11/07/06 100s Kick and 6 X 200

Nov 7, 2006
11/07/06  100s Kick and 6 X 200

WARMUP: 700With Zura Alpha fins:100 dolphin100 flutter100 dolphin200 free/back200 EZ breast kick with pull buoy, alternating 25 underwater kick/25 hand-lead kick on your backKICK SET: 500 + 2005 X 100 on 2:00 sendoffFirst 4 X 100 are breast kick with a standard kickboard. Start with Tempo Trainer at 1:75 and speed up the cadence by :05 after each 100.Final 100 is breast swim. Speed up the TT cadence by :05 before you start the 100.200 EZ recoveryMAIN SET: 1200 + 200Try to descend your IM times on the following set.200 IM on 3:45 [went 3:10]200 breast on 3:45 [went 3:13]200 IM on 3:45 [went 3:04]200 breast with pull buoy on 3:45 [went 3:20]200 IM on 4:00 [went 3:03]200 Pulse Breaststroke with Zura Alpha fins [went 3:25]200 EZ recoverySPEED SET: 1004 X 25 breast with Tempo Trainer set to beep every 10 seconds. Tried to swim each 25 in 20 seconds or less, and took 10 seconds rest between 25s.WARMDOWN: 100100 EZ plus 3 starts from the blocksTotal Yardage: 3100

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