WARMUP: 700
With Zura Alpha Fins, continuous:
100 Head-Lead IM
100 Hand-Lead IM
200 Single-Arm IM
200 Single-Arm IM
100 EZ Breast kick without fins.
MAIN SET:
5 X 50 Breast Kick on 1:00 descend (Went 55…50…46…45…43)
50 EZ recovery
1 X 400 IM on 8:00 sendoff, no equipment (went 6:27)
1 X 400 IM with fins on 4:00 sendoff (went 6:02)
4 X 50 Breast Kick on 1:00 (Held 48 on all)
1 X 200 IM on 4:00 sendoff, no equipment (went 3:07)
1 X 200 IM with fins on 4:00 sendoff (went 2:57)
3 X 50 Breast Kick on 1:00 (Held 45 on all)
1 X 100 IM on 2:00, no equipment
1 X 100 IM with fins on 2:00
2 X 50 Breast Kick on 1:00 (Held 44)
WARMDOWN: 150
150 EZ swim plus 3 starts from the blocks.
Total Yardage: 3000
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