Did this in a 20-yard pool. Last tether practice before meet this weekend.
WARMUP: 600
No equipment
80 Head-Lead IM
80 Hand-Lead IM
80 Single-Arm IM
80 2L/2R IM
280 alternating EZ back, free, breast kick
TETHER SET: 440
9 X 40 with tether with more rest than usual. First 5 were 8 strokes resisted/8 strokes assisted. Last ones were 7 resisted/8 assisted.
1 X 80 with tether
FINS SET:
With TYR fins.
1 X 200, alternating 20 Underwater Breast with Dolphin Kick and 20 Above-Water Breast with Dolphin Kick focusing on skinny arms in front.
1 X 160 as above but faster
1 X 120 as above, faster
1 X 80 as above, faster cadence
1 X 40 as above, all out
KICK SET: 400
10 X 40 breast kick in all different positions, with 5 Rocket Launchers before each 40. Took as few kicks as possible on the first 20 and as many kicks as possible on the second 20. Every 3rd 40 was whole-stroke breast with a pull buoy, focusing on skinny arms in front and getting hands over the surface on recovery.
WARMDOWN: 200
200 EZ free with pull buoy
Total Yardage: 2240
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