Did this in a 20-yard pool.
WARMUP: 680
With Zura Alpha fins:
80 dolphin
80 flutter
80 dolphin on back
240 free/back
With pull buoy:
200 breast kick various positions
SET #1: 480
With Zura Alpha fins and Tempo Trainer at 1:65:
Twice through the following, resting 8 “beeps” between 40s:
40 Alternate cycle breast/cycle fly
40 2L/2R fly…switch to fly
40 Karla drill
40 2L/2R fly…switch to fly
40 3 strokes fly…switch to free
40 2L/2R fly…switch to fly
SET #2: 480
12 X 40 with 6 Rocket Launchers before each 40.
Various breaststroke kicks also eggbeater and single-leg breast kick
SET #3: 480
With pull buoy, 4 times through following, no breaks:
80 freestyle pull, breathing every 2…every 3
40 breaststroke pull, breathing every other stroke
SET #4: 480
4 X 120 backstroke on 2:15 sendoff, working on starting 1st pull without hand breaking the surface
SET #5: 480
1 X 120 freestyle
360 warmdown
Total Yardage: approx. 3000
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