WARMUP: 700
With Zura Alpha fins:
100 dolphin
100 flutter
100 dolphin
200 free/back
200 EZ breast kick with pull buoy, alternating 25 underwater kick/25 hand-lead kick on your back
KICK SET: 500 + 200
5 X 100 on 2:00 sendoff
First 4 X 100 are breast kick with a standard kickboard. Start with Tempo Trainer at 1:75 and speed up the cadence by :05 after each 100.
Final 100 is breast swim. Speed up the TT cadence by :05 before you start the 100.
200 EZ recovery
MAIN SET: 1200 + 200
Try to descend your IM times on the following set.
200 IM on 3:45 [went 3:10]
200 breast on 3:45 [went 3:13]
200 IM on 3:45 [went 3:04]
200 breast with pull buoy on 3:45 [went 3:20]
200 IM on 4:00 [went 3:03]
200 Pulse Breaststroke with Zura Alpha fins [went 3:25]
200 EZ recovery
SPEED SET: 100
4 X 25 breast with Tempo Trainer set to beep every 10 seconds. Tried to swim each 25 in 20 seconds or less, and took 10 seconds rest between 25s.
WARMDOWN: 100
100 EZ plus 3 starts from the blocks
Total Yardage: 3100
Comments