With Zura Alpha Fins, swim continuously through the following. Use a different style of arm recovery on each of the freestyle 100s.
150 Head-Lead drills FL/BK/BR + 100 Free
150 Hand-Lead drills FL/BK/BR + 100 Free
150 Single-Arm drills Fl/Bk/BR + 100 Free
150 2L/2R drills FL/BK/BR + 100 Free
150 Combo drills FL/BK/BR + 100 Free
CHUTE SET: 250
With parachute. Kick 250 breaststroke, 25 in each position — UW, Hand Lead, Head Lead, etc. Focus on drawing up the feet.
TETHER/KICK SET: 1100 equivalent
With long tether: Push off, pulldown, 30 head-lead breast kicks, 20 hand-lead breast kicks, 5 strokes to the turn, come back assisted. Do this twice. Focus is drawing up the feet, even when assisted.
6 X 50 breast kick with board on 1:30 descend. Do 7 Rocket Launchers before each 50. [Went :54…53…49…47…46…45]
Repeat long tether as above. Twice.
50 EZ recovery
PULLOUT SET: 250
10 X 25 breast from a layout, with 5 bobs recovery between each. Double pulldowns on all but #5 and #10.
150 EZ pull warmdown
Total Yardage: approx. 3000