11/17/06 Saturday Practice 8 X 200

WARMUP: 400With Zura Alpha fins:100 dolphin100 flutter100 free100 backWARMUP/DRILL SET: 500 + 200Twice through on 1:00 sendoff:50 3L/3R Freestyle50 2L/2R Freestyle50 Freestyle focus on extending50 Freestyle with one goggle in on the breath2 X 25 Fast Freestyle on :30200 EZ pull, breathing every 2...every 3MAIN SET INSIDE-OUT ROLL: 1600 + 200Your choice of any two strokes...or any stroke and a drill. (One of us did FL/FR...one did BR/FR...one did BK/FR...I did BR/BK.)8 X 200 on approx. :45 RI (Take an extra minute of rest after the first 4 X 200.) On the first 4 X 200, you swim mostly your primary stroke...with a 50 of the secondary stroke that migrates throughout the set. On the second 4 X 200, you turn it inside out -- swim mostly your secondary stroke...with a 50 of the primary stroke migrating through the set. In the example, breast was my primary stroke; back was my secondary stroke.#1: 50 BK + 150 BR#2: 50 BR + 50 BK + 100 BR#3: 100 BR + 50 BK + 50 BR#4: 150 BR + 50 BK[Did these on 4:00 sendoff. Held 3:09-3:10.]One-minute extra rest.#5: 50 BR + 150 BK#6: 50 BK + 50 BR + 100 BK#7: 100 BK + 50 BR + 50 BK#8: 150 BK + 50 BR[Did these on 3:45 sendoff. Held 3:05 - 3:07.]200 EZ pull, breathing every 2...every 3.KICK/SPEED SET: 400Your choice of kick and stroke.8 X 50 on approx. :30 RI [We used 1:15 sendoff throughout.]Odds: KickEvens: Stroke, focus on easy speed. Descend time on the 50s swim. [Went breast: 45...42...40...39.]WARMDOWN: 200200 EZ swim, plus 3 starts from the blocksTotal Yardage: 3500