Did this in a 20-yard pool.
WARMUP: 440
With Zura Alpha fins:
80 dolphin
80 flutter
80 dolphin
200 free/back EZ
BREAST KICK SET: 400 + 200
10 X 40 with 7 Rocket Launchers before each 40
Odds: Breast with an Extra Kick
Evens: Eggbeater on Zura Sidekick
200 EZ free pull, breathing every 3
TETHER/FLY SET: approx. 2,000
Set up a long-belt slider.
Swim twice through all of the following:
* Push off, 30 head-lead breast kicks, 30 hand-lead breast kicks, turn, swim back assisted breaststroke.
* Push off, 20 resisted eggbeater, turn, swim back assisted breaststroke.
* 120 breast on the tether — no stop
With Zura Alpha fins and Tempo Trainer at 1:65:
40 alternating cycle breast/cycle fly
40 2L/2R/3 whole-stroke fly
40 Karla drill
40 2-2-2 fly
40 3 strokes fly…switch to free
40 2-2-2 fly
200 EZ freestyle pull
EXTRA TETHER SET: 240+++
120 breast on the tether
80 breast on the tether
40 breast on the tether
WARMDOWN: 200
This pool has no deep end — it’s about 3 1/2 to 4 feet deep everywhere. It also has flat walls. For warmdown, did a 200 of EZ bobs and walking, but each time I got 5 yards from the wall I’d do a dolphin dive, then fast flutter into a two-hand touch and breaststroke turn to practice race-pace turns on a flat wall.
Total Yardage: approx. 3500
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