Did this in a 20-yard pool. Just kind of cruising in aerobic mode today after a half marathon race yesterday.
WARMUP: 440
With Zura Alpha fins:
80 dolphin kick
80 flutter kick
80 dolphin kick
200 free/back
BREAST KICK SET: 800
Five rounds of the following:
40 breast kick no equipment
40 eggbeater with Zura Sidekick
40 breast kick no equipment
40 single-leg breast kick 4L…4R…3L…3R…2L…2R
Round #1: Kick is UW
Round #2: Kick is hand lead on back
Round #3: Kick is hand lead on stomach
Round #4: Kick is head lead on back
Round #5: Kick is head lead on stomach
PULL SET: 400
400 freestyle pull with pull buoy (no paddles) breathing every 2…every 5 throughout
STRAPLESS SET: 720
With fins and strapless paddles:
2 X 20 UW dolphin with breast hands
1 X 40 as above no paddles
2 X 20 Pulse breast
1 X 40 as above no paddles
2 X 20 Fast-Hands breast
1 X 40 as above no paddles
With pull buoy and strapless paddles:
Two rounds of:
2 X 20 breast pull no kick
2 X 20 breast pull with kick
1 X 40 no paddles with kick
With just strapless paddles:
Three rounds of:
2 X 20 breast with pull down
1 X 40 breast without paddles, focus on getting same position of hands without the paddles as with the paddles
PULL SET: 400
400 freestyle pull with pull buoy, breathing every 3
WARMDOWN: 240
With fins, just messing around with dolphin dives and swimming and feeling loose.
Total Yardage: 3000
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