Did this in a 20-yard pool.
WARMUP: 640
With Zura Alpha fins:
80 dolphin kick
80 flutter
80 dolphin
200 free/back
200 breast kick with Zura Sidekick, alternating breast, eggbeater, single leg
MAIN SET: 2000
Straight through, no breaks. Breast/Back inside-out roll — on the first 5 X 200, you do mostly breaststroke, with a 40 backstroke that “floats” through the series as described below. On the second 5 X 200, you do mostly backstroke, with a 40 breast that “floats.”
10 X 200 on 4:00 sendoff, descend 1-10
#1 1st 40 is backstroke, rest is breast
#2 2nd 40 is backstroke
#3 3rd 40 is backstroke
#4 4th 40 is backstroke
#5 5th 40 is backstroke
#6 1st 40 is breaststroke, rest is back
#7 2nd 40 is breast
#8 3rd 40 is breast
#9 4th 40 is breast
#10 5th 40 is breast
[Times descended from 3:20 to 3:03.]
WARMDOWN: 400
400 pull with pull buoy, alternating 80 free and 40 breast
Total Yardage: 3000
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