Did this in a 20-yard pool.
WARMUP: 1000
With Zura Alpha fins:
40 Dolphin kick
40 flutter kick
40 dolphin kick
200 free/back
Repeat the above with no equipment.
200 EZ breast kick all positions
160 scull IM with pull buoy
MAIN SET: 1200
Swim 5 rounds of the following:
3 X 40 kick with 8 Rocket Launchers before each 40. Rotate among pull buoy, kickboard, and no equipment. Middle 40 is always flutter kick. First and third 40s are always breast kick.
3 X 40 breast with swim tether (20 resisted + 20 assisted)
WARMDOWN: 300
200 Free pull breathing every 2/every 5
100 porpoise dives and somersaults.
Total Yardage: 2500
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