Did this in a 20-yard pool that has only 1 lane line. Had planned to do 3 sets of the tether portion, but there was a people hatch at the pool and I had to change the plan because it’s just too dangerous (and kinda rude) to use a tether when there’s a lot of people on deck and in the pool.
280 EZ swim, free and back
200 breast kick all positions, no equipment
KICK SET: 400
10 X 40 kick with 7 Rocket Launchers before each 40. Alternated:
Breast with an extra kick
TETHER SET: 200 equiv.
1 X 40: eggbeater resisted for 20 yards, turn, swim breast assisted for 20 yards
1 X 40: resisted breast for 20, turn, assisted breast for 20
1 X 80 breast on the tether
PULL SET: 240
240 with pull buoy, alternating 40 free and 40 breast
TURN SET: 200
This is a shallow pool. Did 200, walking to within 5 yards of the wall, then porpoise and flutter into the wall to build speed. Do a race-pace turn and pullout, then shut down and walk the rest of the way to the other end and repeat.
PULL SET: 200
200 pull, alternating free/breast
SPEED SET: 480
6 X 40 on 1:10 sendoff, swimming ALL OUT, but with relaxed exhale and relaxed shoulders on the first 20 and through the turn, then EZ back to the starting point.
#1 and #2: Backstroke
#3 and #4: Breast
#5 and #6: Free
PULL SET: 400
400 pull, alternating 40 back…40 breast…40 free
Total Yardage: 2720