Breaststroke 225s

 WARMUP:  700
500 yards with fins, mix of dolphin, flutter, free, back
200 easy breast kick, various positions

DOLPHIN SET:  300
12 X 25 with fins on :30 sendoff
#1:  Fly/Breast Combo
#2:  2L/2R Fly --> whole-stroke Fly
#3:  Karla drill
#4:  2L/2R Fly --> whole-stroke Fly
#5:  3 strokes Fly --> Free
#6:  2L/2R Fly --> whole-stroke Fly
#7 & 8:  6 underwater dolphins --> backstroke
#9, 10, 11, 12:  Pulse breast, breathing every 4...3...2...1 by 25

MAIN SET:  1500
Used a Tempo Trainer throughout the set.  Did everything, even the kicking, to the BEEP.   This set simulates the fatigue of a 200 race -- not so much in the first 100 of drill/kick, but in the final 125 where you have to maintain the same tempo for the entire distance.  Ouch.

6 X 225 with 25 of active recovery after each 225.  Descend time on the 225s.  [went 3:51...3:47...3:45...3:43...3:43...3:42]
#1 and #2 were on 5:00 sendoff with TT set at 1.85
#3, #4, #5 were on 5:15 sendoff with TT at 1.80
#6 was on 5:30 sendoff with TT at 1.80

Each 225 is swum as:
25 body-dolphin breast
25 breaststroke kick on your back
25 body-dolphin breast
25 breast kick on your back
125 breaststroke

WARMDOWN:  300

Total Yardage:  2800