I took the main set from the UV Rays Masters practice and modified it a bit to make it more of a breast/back practice.
WARMUP: 700
With Zura Alpha fins:
100 dolphin on front
100 flutter
100 dolphin on back
100 free/100 back
200 EZ breast kick all positions
MAIN SET: 1500 + 200
Swim straight through the following. Used 1:30 sendoff for the 75s, 2:30 for the 125s, and 1:00 for the 50s. Try to descend time 1 to 4 and 5 to 8 on the 125s.
75 FL
125 swum as 100 BK + 25 BR
75 BK
125 swum as 75 BK + 50 BR
75 BR
125 swum as 50 BK + 75 BR
75 FR
125 swum as 25 BK + 100 BR
50 FL
125 swum as 100 BK + 25 BR
50 BK
125 swum as 75 BK + 50 BR
50 BR
125 swum as 50 BK + 75 BR
50 FR
125 swum as 25 BK + 100 BR
200 EZ alt 15 FR pull and 25 BR kick on back — all with pull buoy
FIN SET: 300
With Zura Alpha fins:
4 X 75 on 1:30 sendoff
1st 25 = UW dolphin legs with breast arms
2nd 25: Pulse breast, breathing every other pulse
2rd 25: Pulse breast, breathing every pulse (fast hands)
WARMDOWN: 300
300 EZ with fins
Total Yardage: 3000
Comments