Shoulders are hurting a bit, so I wore fistgloves for most of the practice, and tried to minimize my arms during the other parts.
WARMUP: 1000 + 100
With Zura Alpha fins and fistgloves, swim continuously through the following:
150 FL/BK/BR Head-Lead Drill IM, then 100 BK
150 FL/BK/BR Hand-Lead Drill IM, then 25 FR/75 BK
150 FL/BK/BR Single-Arm Drill IM, then 50 FR/50 BK
150 FL/BK/BR 2L/2R Drill IM, then 75 FR/25 BK
100 EZ breast kick to get knees warmed up.
MAIN SET: 1800
Three rounds of the following:
With long-belt tether, take 30 Head-Lead Breast Kicks, then 20 Hand-Lead Breast Kicks centering cord between feet after each kick, then ~10 strokes to wall, turn, swim back assisted focusing on drawing up the feet.
4 X 100 on 2:15 25 UW Dolphin Kick w/ Breast Pull/25 AW Body Dolphin/25 UW Dolphin with Breast Pull/25 AW Body Dolphin Descend.
Round #1: Wear fistgloves for the whole round. Wear Alpha fins for the 100s.
Round #2: Nekked hands for the whole round. Alpha fins for the 100s.
Round #3: Nekked hands for the whole round. No fins on the 100s.
WARMDOWN: 200 EZ FR/BK
Total Yardage: 3100