04/27/09

300 kick
300 pull
300 IM drill/swim/drill by 25
3 X 100 descending @ 1:30

8 X 50 with fins @ 1:15
#1-4 - very fast dolphin on back underwater to 15 m mark swim the rest of the 25 backstroke, same thing back
#5-8 - dolphin on front underwater as far as you can go - swim the rest of the 25 fly, same thing back

8 X 50 @ 1:30
#1-4 2 breaststroke pull downs as far as you can go swim the rest of 25 breaststroke, same thing back
#5-8 flutter or dolphin on stomach as far as you go underwater swim the rest of the 25 free, same thing back

200 back broken - break at 100 for :15 and 150 for :15
(1:06.62, 32.51, 33.21) - 2:12.34

200 ez recovery (more if needed) plus 4 - 5 minutes rest

200 breast broken - break at 100 for :15 and 150 for :15
(1:15.37, 37.86, 37.62) - 2:30.85

200 ez recovery (more if needed) 4 - 5 minutes rest

3 X 75 @ 1:20 work on good turns/breakouts stroke transitions
50 fly/25 back
50 back/25 breast
50 breast/25 free
(supposed to do 6 of these but I had to warm down and get out)

My breaststroke is better than it has ever been. My backstroke is about where it should be at this point in taper.