WARMUP: 700
With fins, alternate 50 SA drill and 50 LA drill for 600 yards, making the drills more complex as you progress.
100 EZ breast kick no board to get knees warmed up.
MAIN SET: #1: 300 + 100
6 X 50 Breast on 1:05
Count total strokes on the first 50, then reduce total stroke count by one stroke on each succeeding 50. Hold same time for each 50. You’re trying to figure out how to take fewer strokes, but not lose any speed. Or…conversely, you’re trying to figure out how to take a lot of strokes (rapid turnover) and stay relaxed. I went:
9/10 strokes….:43
9/9 strokes….:43
8/9 strokes…:43
8/8 strokes…:43
7/8 strokes…:45
7/7 strokes…:43
100 EZ recovery
MAIN SET #2: 400 + 100 EZ
With Zura Alpha Fins:
400 drill IM. Drill on FL, BK, and BR is 2L/2R. Drill on free is fingertip drag.
100 EZ recovery
KICK SET: 200 + 100
4 X 50 Breast Kick on 1:30 with 8 Rocket Launchers before each 50. Descend times.
I used a thin Zura kickboard on this set. Went 50…48…46…43.
100 EZ Recovery
KICK SET: 200
Repeat the above kick set, but this time use a regular kickboard.
Went :49…47…46…44.
WARMDOWN: 100
100 real EZ
Total Yardage: 2200
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