Mostly kick on this one, with a little freestyle thrown in. Did this in a 20-yard pool.
WARMUP: 960
With Zura Alpha Fins, swim 3 times through the following:
40 Dolphin Kick on stomach
40 Flutter Kick on back
40 Dolphin Kick on back
200 EZ Free
MAIN SET: 1600
10 X 160 “IM, with 5 bobs recovery between each one
Swim these with no fins, as:
40 Hand-Lead Dolphin kick on stomach
40 Flutter Kick on back
20 Hand-Lead Breast Kick on back
20 Head-Lead Breast Kick on stomach
40 Freestyle
BREAST SET: 200
10 X 20 Breast with a double pulldown, working on dolphin downkick.
WARMDOWN: 200
200 EZ Free
Total Yardage: 3000
Comments