Did this in a 20-yard pool, but it could easily be adapted to 25 yards. Groin was a little wonky today from 1400+ yards breast and breast kick yesterday, so went to freestyle today.
WARMUP: 640
With Zura Alpha fins:
80 dolphin
80 flutter
80 dolphin
200 free/back
200 EZ breast kick in various positions
MAIN SET: 1440 + 120 recovery
No break on this. Swim everything straight through. The 80s were all on 1:40 sendoff, 120s were on 2:10 sendoff, 40s were on 1:00 sendoff. Descend the 120s 1-8 [went 1:48 to 1:38].
80 FL
120 FR
80 BK
120 FR
80 BR with pull buoy
120 FR
80 FR
120 FR
40 FL
120 FR
40 BK
120 FR
40 BR with pull buoy
120 FR
40 FR
120 FR
120 EZ recovery with pull buoy
PULL SET:
400 freestyle pull with pull buoy (no paddles), breathing every 2…every 5.
Three rounds of:
4 X 20 Pulse Breast with fins and strapless paddles — with pulldowns
1 X 40 Pulse Breast with fins no paddles — with pulldowns
Three rounds of:
4 X 20 breast swim with pull buoy and strapless paddles — with pulldowns
1 X 40 breast swim with pull buoy no paddles — with pulldowns
400 freestyle pull with pull buoy no paddles, breathing every 2… 3… 4… 5… 4… 3… 2… 3… 4… 5 by 50
WARMDOWN: 400
With fins. Swim continuously, alternating 40 free/20 dolphin kick on back/20 head-lead dolphin kick on stomach. Work the hips on everything — free and dolphin.
Total Yardage: 4120
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