WARMUP: 800
With Zura Alpha Fins:
100 Head-Lead IM
100 Hand-Lead IM
200 Single-Arm IM
200 2L/2R IM
Without fins: 200 EZ breaststroke kick in different positions
MAIN SET: 1300
My goal on this set was to go really hard on the kicks. Use the pull-buoy 200s as recovery.
1 X 200 breast kick with a board. Second 100 should be faster than first 100. (Went 1:45 + 1:40 = 3:25)
With pull buoy: 200 “IM” doing 25 kick/25 scull of each stroke
2 X 100 breast kick with a board on 2:30 sendoff. Second 50 of each should be faster than the first 50. (Went 50 + 47 = 1:37……48 + 47 = 1:35)
Repeat the pull-buoy 200 IM — kick/scull of each stroke.
4 X 50 breast kick with a board on 1:15…descend. (Went 44…45…43…43)
Repeat pull-buoy 200 IM kick/scull.
4 X 25 breaststroke on :30. (Went 9, 10, 11, 11 strokes and held :19)
WARMDOWN: 150 EZ swimdown then 3 starts from the blocks.
Total Yardage: 2250
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