Did this in a 20-yard pool.
WARMUP: 640
No equipment.
40 dolphin
40 flutter
40 breast kick on back
200 EZ free/back
200 EZ breast kick in all positions, including some eggbeater
120 EZ Pulse Breaststroke working the hips and flow
FLY SET: 480 + 200
With Zura Alpha fins, twice through:
40 breast/fly combo
40 2L/2R fly…switch to whole-stroke fly
40 Karla drill
40 2L/2R fly…switch to ws fly
40 3 strokes fly…switch to free
40 2L/2R fly…switch to ws fly
Just keep everything nice and easy and clean with no splash
200 EZ pull to recover – free/back
TAPER SET: 600 of effort + 1000 of EZ swimming
On all the speed segments, I tried to work on relaxing the shoulders and the breath, and still getting strong, fast speed. Don’t churn. Just keep everything relaxed and strong.
5 X 40 Flow breaststroke with Zura Alpha fins on :45 sendoff [held 33 to 34]
200 EZ free/back pull with pull buoy
4 X 40 whole-stroke breaststroke with pull buoy on :50 sendoff [held 33]
200 EZ free/back pull with pull buoy
3 X 40 breaststroke on :55 sendoff [held 31 to 32]
200 EZ free/back
2 X 40 breaststroke on 1:00 sendoff [31…31]
200 EZ free/back pull with pull buoy
1 X 40 breaststroke [solid 30]
WARMDOWN: 200
200 EZ free/back swim
120 walking and porpoising along the bottom, then porpoise and flutter into the wall to build speed for a race-pace turn, then pullout, then walk again, etc.
Total Yardage: 3000
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