WARMUP: 700
With Zura Alpha fins:
50 Dolphin kick
50 flutter kick
50 dolphin
50 flutter
200 free/back
With pull buoy:
300 IM, donw as 25 kick/25 scull/25 pull in stroke
MAIN SET: 1600
Did this with Zura Alpha fins, but you could do it with no equipment. Focus on breast was keeping head down during the outsweep and feeling the forward pulse while doing this — and making first pull after the wall a powerful pull then back into streamline. When doing pulse breast with fins, I don’t do pulldowns because it doesn’t feel good to come to a complete stop on the hand recovery. Instead, I do 3 to 4 hand-lead dolphins off each wall, to work on breath control.
16 X 100 on 1:50 sendoff (or approx. :20 RI). Swim as:
100 FL
50 FL/50 BK
50 BK/50 BR
50 BR/50 FR
50 FL/50 BK
100 BK
50 BK/50 BR
50 BR/50 FR
50 FL/50 BK
50 BK/50 BR
100 BR
50 BR/50 FR
50 FL/50 BK
50 BK/50 BR
50 BR/50 FR
100 FR
RECOVERY: 100 EZ
PULL SET: 400
400 freestyle pull with pull buoy, breathing every 2/every 5 continuously throughout.
KICK/WARMDOWN SET: 300
With fins.
Kick 200 on your back, alternating EZ dolphin and FAST flutter, by 25s. Finish with 100 EZ swim.
Total Yardage: 3000
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