Did this in a 20-yard pool.
WARMUP: 840
Twice through with no equipment:
40 dolphin
40 flutter
40 breast kick
200 free/back
200 breast kick with Zura Sidekick and some of it head-lead no equipment
MAIN SET:
400 IM
40 EZ recovery
10 X 40 breast kick with different equipment and no equipment, with 10 Rocket Launchers before each 40
40 EZ recovery
320 IM
40 EZ recovery
20 X 20 from a turn
Odds: Double pullout breast into one stroke breast, then free
Evens: Pullout, breakout, 3 strokes breast, then switch to free
Focus is finding the most efficient position for pulldown, streamline legs into first stroke, then streamline after first stroke, then find immediate speed right after the breakout.
WARMDOWN: 120
Total Yardage: 2600
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