After a travel day yesterday and 4 hours sleep, I wanted to do something nice and easy this morning. This was in a 25-yard pool.
With fins: Alternate 50 SA drill and 50 LA drill for 600 yards. Make the drills more complex as you progress. Finish with 100 freestyle.
200 EZ breaststroke kick
PULL/SCULL/KICK SET: 400 + 200
With pull buoy:
400 “IM,” doing 25 scull/25 swim/25 kick/25 swim in each stroke
Finish with 200, alternating 25 whole-stroke breast (with pull buoy) and 25 freestyle pull (with pull buoy).
PULLOUT/BREAKOUT SET: 400
20 X 25 with 5 bobs recovery between each 25
Odds: Breaststroke @ 5 strokes max per length. Experimented with different pulldowns, trying to get to the halfway point before breakout.
Evens: Freestyle @ 14 strokes max per length and taking only 1 breath per length. Focused on breaking out FORWARD and low.
WARMDOWN: 100 EZ
Total Yardage: 2100