Did this practice in a 20-yard pool.
WARMUP: 800
With fins.
Alternate 40 SA drill and 40 LA drill for 640 yards.
Take off fins and kick EZ breaststroke kick (no board) for 160 yards to get knees loosened up.
MAIN SET: 1800
4 X 120 @ approx. :30 RI
Swim these as:
#1: 100 Fly + 20 Back
#2: 100 Back + 20 Breast
#3: 100 Breast + 20 Free
#4: 120 Free
120 EZ recovery
Put on swim tether, push off, do breast pulldown, then take 30 head-lead breast kicks followed by 30 hand-lead breast kicks, do the turn, then swim back assisted to starting point. Repeat.
2 X 40 breast with tether
120 EZ recovery
Repeat the 4 X 120 set from above, but this time with fins.
120 EZ recovery/warmdown
Total Yardage: 2600
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