WARMUP: 1000
With Zura Alpha fins:
50 dolphin
50 flutter
50 dolphin
200 free/back
Repeat the above, no equipment
200 breast kick with Zura Sidekick
100 flutter kick no equipment
FLY SET: 400+100
With Zura Alpha fins and Tempo Trainer set at 1:65, swim 4 rounds of the following on :30 sendoff:
25 Karla drill
25 2L/2R Fly switch to whole-stroke Fly
25 3 strokes Fly switch to Free
25 2L/2R Fly switch to Fly
100 EZ recovery
BREAST SET: 450 + 100
Did this entire set with Tempo Trainer at 1:60. First five 50s are on 1:00 sendoff, then took an extra 30 seconds rest and started the final four 50s, which were on :55 sendoff.
9 X 50
#1: With fins. Hand-lead dolphin kick
#2: With fins. Pulse Breaststroke
#3: With fins. Underwater Flow (breast arms with dolphin kick)
#4: Pulse Breast
#5: Breast with Extra Kick
#6 to #9: Breast at 200 breast pace. [went 42…44…44…44]
100 EZ recovery
KICK SET: 250+100
With regular kickboard:
5 X 50 breast kick on 1:30 sendoff, with 7 Rocket Launchers before each 50. Descend time. [went 54…50…47…45…44]
100 EZ recovery
PULL SET: 300
300 Freestyle pull with pull buoy, breathing every 2/every 3
BREAST SET: 150
With Tempo Trainer set to beep every 10 seconds:
6 X 25 breast, trying to swim each 25 in :20 or better, on 10 seconds rest. [went 20 on 5; 10 on 6th — 9 to 10 strokes per length]
WARMDOWN: 350
200 Freestyle pull plus 100 EZ back and breast kick
Total Yardage: 3000
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