WARMUP: 1050
With Zura Alpha Fins.
3 rounds of:
50 FL drill
50 BK drill
50 BR drill
200 mix of BK and FR
KICK WARMUP: 250
250 breast kick in all positions — front, back, UW, hands up, hands down
TEMPO TRAINER SET: 1000 + 200
Swim two rounds of the following:
2 X 50 Hand-Lead Dolphin with fins — few breaths
2 X 50 Body-Dolphin with fins (breathe every other dolphin)
2 X 50 Body-Dolphin Breast w/o fins
2 X 50 Breast with Extra kick w/o fins
2 X 50 Breast
100 EZ Recovery — FR & BK
Round #1: TT set at 1.60. Rest for approx. 8 TT beats between 50s. No pullouts — just drill.
Round #1: TT set at 1.50 Rest for approx. 10 TT beats between 50s. No pullouts.
TEMPO TRAINER SET #2: 500
With Zura Alpha Fins and with TT set at 1.60:
5 X 50 swum as 25 fly/25 Karla drill (1L/1R FL then 2 BR no breath)
WARMDOWN: 250
With fins: 250 easy dolphin on back/FR/BK
Total Yardage: 3000
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