11/19/06 Tether, UW, and Pull

Nov 29, 2006
11/19/06  Tether, UW, and Pull

Did this in a 20-yard pool.WARMUP: 640With Zura Alphas:80 dolphin80 flutter80 dolphin100 free/100 back200 breast kick all positionsMAIN SET: Equivalent 1800Twice through:3 X 40 with long-belt slider/tether#1: 30 head-lead breast kicks...30 hand-lead breast kicks, turn, swim back assisted#2: resisted eggbeater kick for 20 yards...turn...swim back assisted#3: 20 resisted breast + 20 assisted breast3 X 200#1: With fins and paddles, alternate 20 UW breast arms with dolphin kick + 20 AW same thing#2: With pull buoy and paddles, swim whole-stroke breast focus on wide outsweep#3: With pull buoy, swim freestyle breathing every 3ADDITIONAL SET: 400With tether:1 X 40 --- 20 eggbeater resisted + 20 swim assisted2 X 80 breast200 with pull buoy, alternate 20 free pull + 20 whole-stroke breast focus wide outsweepWARMDOWN: 200200 EZ porpoise dives in the middle of the pool. At either end, do porpoise and fast flutter to build maximum speed into the wall and do a race-pace breaststroke turnTotal Yardage: 3000

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