WARMUP: 600
With Zura Alpha fins:
50 dolphin kick
50 flutter
50 dolphin kick
200 free/back
250 breast kick in all positions (no equipment)
KICK SET: 300 + 100
With kickboard.
6 X 50 breast kick on 1:30 sendoff, with 7 Rocket Launchers before each 50. Descend time [went 54…49…47…46…44]
100 EZ recovery
BREAST SET: 1000
5 X 200 on 4:00 sendoff. Swim these as:
25 drill
25 hand-lead breast kick on your back
25 drill
25 hand-lead breast kick on back
25 hand-lead breast kick on stomach
25 breast (7 strokes)
25 hand-lead breast kick on stomach
25 breast (8 or 9 strokes)
Drills are:
#1: Underwater breast kick
#2: Pulse Breast
#3: Breast with Extra Kick
#4: Breast breathe every other stroke
#5: Underwater breast
Focus: Shooting elbow back on the turns. Overlapping feet on the tuck at the turn. Being more horizontal than vertical at the start of the first pull after the turn (lengths 6 and 8).
100 EZ recovery
IM SET: 450 + 100
With Zura Alpha Fins, swim twice through the following, on 1:30 sendoff:
3 X 75
#1: 25 Fly + 50 Back
#2: 25 Back + 50 Breast
#3: 25 Breast + 50 Free
100 EZ recovery
BREAST SPEED SET: 100 + 100 + 100 + 100
Did this with Tempo Trainer set to beep every 9.5 seconds, but if no TT, swim with 10 seconds RI.
4 X 25 breast at race pace. Was trying to beat the Tempo Trainer to the wall — i.e., swim each 25 in 19 seconds. Didn’t quite achieve this, mostly because of delay between hearing the starting beep and actually pushing off.
100 EZ recovery
Repeat the 4 X 25, but with Tempo Trainer set to beep every 10 seconds. This worked much better. Was able to touch the wall just at or before the 3rd beep.
100 EZ warmdown
Total Yardage: 3000
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