WARMUP: 500 + 500
With Zura Alpha fins:
50 head-lead dolphin on stomach
50 hand-lead dolphin “
50 head-lead flutter
50 hand-lead flutter
50 head-lead dolphin on back
50 hand-lead dolphin “
100 free
100 back
200 breast kick with Zura Sidekick, alternating 25 of eggbeater or single leg and 25 breast kick
100 breast kick with pull buoy
200 breast kick all positions, no equipment
BACKSTROKE SET: 500 + 200
With no equipment except Tempo Trainer:
5 X 100 backstroke on 1:55 descend time [went 1:35…1:33…1:30…1:28…1:28]
#1: TT @ 1:20
#2: TT @ 1:15
#3: TT @ 1:10
#4: TT @ 1:05
#5: TT @ 1:00
200 EZ freestyle pull with pull buoy as recovery
FREESTYLE SET: 500 + 200
5 X 100 free on 2:00 — descend time (need extra sendoff time because of fistgloves)
Wear fistgloves for first four 100s, then nekked hands on final 100.
#1: TT @ 1:15 [went 1:30]
#2: TT @ 1:10 [went 1:30]
#3: TT @ 1:05 [went 1:29]
#4: TT @ 1:00 [went 1:28]
#5: TT @ :95 [went 1:22]
200 EZ with pull buoy, alternating 25 breast pull and 25 whole-stroke breast
BREASTSTROKE SET: 500
5 X 100 on 2:20 sendoff — descend time
First four 100s are breaststroke kick with regular kickboard. Final 100 is breaststroke.
#1: TT @ 1:80 [went 1:55]
#2: TT @ 1:75 [went 1:52]
#3: TT @ 1:70 [went 1:47]
#4: TT @ 1:65 [went 1:43]
#5: TT @ 1:60 [went 1:30]
On the kick 100s, experimented with having the BEEP of the Tempo Trainer fall at a different part of the kick on each length.
WARMDOWN: 200 EZ swim
Total Yardage: 3100
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