Did this in a 20-yard pool.
WARMUP: 840
Twice through — once with fins and once w/o:
40 dolphin
40 flutter
40 dolphin
200 back/free
With Zura Sidekick:
200 breast kick working on hips
TETHER SET: 400 + 80
3 X 40 breast with tether (20 resisted/20 assited)
1 X 80 breast with tether
3 X 40 breast with tether
1 X 80 breast with tether
80 EZ scull/pull
MAIN SET #2: 1440
2 X 200 with fins and paddles, alternating 20 underwater flow (breast arms/dolphin legs) and 20 pulse breast on the surface
80 EZ scull/pull
2 X 160 with no equipment, alternating 20 pulse breast and 20 breast
80 EZ swim
2 X 120 freestyle pull, breathing every 2/every 4
80 EZ swim
2 X 80 breast kick with Zura Sidekick, with 10 Rocket Launchers before each 80.
80 EZ swim
WARMDOWN: 240 EZ
Total yardage: 3000
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