Did this in a 20-yard pool, but it works for 25 yards.
WARMUP: 1040
With Zura Alpha fins:
80 dolphin kick on stomach
200 single-arm backstroke
80 flutter kick on back
200 2L/2R backstroke
80 dolphin kick on back
200 backstroke
200 breast kick with pull buoy
MAIN SET: 2000
Swim 3 rounds of the following. There’s no particular sendoff. Just change equipment and go.
200 free with fistgloves
200 free with naked hands
200 free with paddles
Round #1: Use a pull buoy
Round #2: No equipment on the legs
Round #3: Use fins
Finish with 200 free no equipment.
Focus throughout set was surging forward into full extension on each stroke. Tried to maintain every 3 breathing pattern, but sometimes it was every 2…every 3.
WARMDOWN: 200 EZ
Total yardage: 3200
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