Did this practice in a 20-yard pool.
WARMUP: 1040
With Zura Alpha fins, twice through:
40 SA drill
40 LA drill
40 SA drill
200 Free/Back
With no equipment:
400 yards alternating 20 breast kick/20 dolphin kick. Use all positions — front/back/UW/head lead/hand lead
BREAST SET: 800 + 200
10 X 80, focus on fast hands and pulling the hips forward. Did not do any pullouts on this set; was focusing on the drill.
1. Head-Out Breast
2. Breast
3. With pull buoy: Breast pull w/ dolphin kick
4. With pull buoy: Breast pull w/ breast kick
5. Breast
6. With fins: UW Breast pull w/ dolphin kick
7. With fins: AW Breast pull with dolphin kick, breathing every pulse
8. Breast
9. 3 Down/2 Up Breast w/ no equipment
10. 3 Down/All Up Breast w/ no equipment
EZ 200 Free pull w/ pull buoy
BACKSTROKE SET: 800
10 X 80 focus on fast hands and clean entry
1. W/ pull buoy alternate 20 sit up and spin/20 backstroke
2. W/o pull buoy repeat above
3. W/ fins repeat #1.
4. W/ pull buoy repeat #1.
5. W/o pull buoy repeat #1.
6. W/ fins repeat #1.
7-10. Backstroke
WARMDOWN: 200 EZ with pull buoy
Total Yardage: 3000
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