10-08-06 10 X 200 Free all different

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.


Total yardage: 3200