11/14/06 IM Practice, Working Transitions

In the main set, focus on pointing the toes during the tuck on the turns...and on finding the rhythm of each new stroke as quickly as possible after the breakout.WARMUP: 700With Zura Alpha fins:100 dolphin100 flutter kick100 dolphin100 free/100 backWith Zura Sidekick: 200 mix of breast kick, eggbeater, and single-leg breast kickKICK SET: 300 + 2006 X 50 breast kick with standard kickboard on 1:30, with 7 Rocket Launchers before each 50. Descend time. [went 53..50...47...45...44...44)200 EZ pullMAIN SET: 1450No break on this set. Swim it straight through.1 X 200 alternate 50 FL/50 back on 3:451 X 200 alternate 50 back/50 breast on 3:451 X 200 alternate 50 breast/50 free on 3:451 X 150: 50 FL + 50 BK + 25 FL + 25 BK on 2:451 X 150: 50 BK + 50 BR + 25 BK + 25 BR on 2:451 X 150: 50 BR + 50 FR + 25 BR + 25 FR on 2:451 X 100: 50 FL + 50 BK on 2:001 X 100: 50 BK + 50 BR on 2:001 X 100: 50 BR + 50 FR on 2:001 X 50: FL/BK on 1:001 X 50: BK/BR on 1:001 X 50: BR/FR on 1:004 X 25 IM order on :30WARMDOWN: 350 350 EZ swim, with 3 starts from the blocksTotal Yardage: 3000