WARMUP: 600
200 alternating dolphin or breast kick and back or free
200 back and free
200 breast kick alternating Zura Sidekick and Head-Lead — working on hips
TETHER SET: 120 + 80 + 160
1 X 40 breast with tether (20 resisted and 20 assisted)
1 X 80 breast with tether
EZ 80 swim
160 Scull IM with pull buoy
FLY SET: 400 + 120
Twice through, with fins and Tempo Trainer set at 1:65. Took 8 beeps (about 15 seconds) rest inbetween 40s.
5 X 40
#1: Karla drill
#2: 2L/2R Fly switch to whole stroke fly
#3: 3 strokes fly switch to free
#4: 2L/2R switch to fly
#5: fly
120 EZ recovery
TETHER SET: 120 + 80
Repeat original tether set: 1 X 40 and 1 X 80.
80 EZ recovery
BREAST SET: 200 + 120
10 X 20 breast, starting each 20 from a layout turn. Do underwater, breakout, and 3 strokes FAST breast then switch to free. Working on holding streamlined legs and feet into the first stroke, and getting immediately to speed after the breakout.
120 EZ recovery
TETHER SET: 120 + 80
Repeat the tether set: 1 X 40 and 1 X 80.
WARMDOWN: 120 EZ
Total Yardage: 2300
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