Did this in a 20-yard pool.
Five rounds of the following:
40 Fly drill, scull, or kick
40 Back drill, scull, or kick
40 Breast drill, scull, or kick
Round #1: with Zura Alpha fins
Round #2: No equipment
Round #3: with Zura kickboard
Round #4: with pull buoy
Round #5: with Zura Alpha fins
STRETCH CORD SET: 520 equivalent
With tether, push off, underwater pulldown, 30 head-lead breast kicks, 30 hand-lead breast kicks, turn, swim back assisted focus on pulling hips forward and splitting water with hands. Repeat.
With tether, swim 3 X 40 breast with 10 bobs between swims. Eight strokes resisted; 7 strokes assisted. Focus on pulling hips forward and staying in rhythm.
TEMPO TRAINER SET: 600
Three rounds of the following:
2 X 20 hand-lead body dolphin
2 X 20 hand-lead BD, breathe and stroke every other dolphin
3 X 20 body-dolphin breast
3 X 20 breast
Round #1: TT set at 1.60. Wear fins for first 4 X 20, then no equipment.
Round #2: TT set at 1.50. No equipment.
Round #3: TT set at 1.40. Wear pull buoy throughout.
On all rounds, recovery between 20s was 4 beats of the TT.
With Alpha fins. 200 EZ free & back
Total Yardage: 3000