In the main set, focus on pointing the toes during the tuck on the turns…and on finding the rhythm of each new stroke as quickly as possible after the breakout.
WARMUP: 700
With Zura Alpha fins:
100 dolphin
100 flutter kick
100 dolphin
100 free/100 back
With Zura Sidekick:
200 mix of breast kick, eggbeater, and single-leg breast kick
KICK SET: 300 + 200
6 X 50 breast kick with standard kickboard on 1:30, with 7 Rocket Launchers before each 50. Descend time. [went 53..50…47…45…44…44)
200 EZ pull
MAIN SET: 1450
No break on this set. Swim it straight through.
1 X 200 alternate 50 FL/50 back on 3:45
1 X 200 alternate 50 back/50 breast on 3:45
1 X 200 alternate 50 breast/50 free on 3:45
1 X 150: 50 FL + 50 BK + 25 FL + 25 BK on 2:45
1 X 150: 50 BK + 50 BR + 25 BK + 25 BR on 2:45
1 X 150: 50 BR + 50 FR + 25 BR + 25 FR on 2:45
1 X 100: 50 FL + 50 BK on 2:00
1 X 100: 50 BK + 50 BR on 2:00
1 X 100: 50 BR + 50 FR on 2:00
1 X 50: FL/BK on 1:00
1 X 50: BK/BR on 1:00
1 X 50: BR/FR on 1:00
4 X 25 IM order on :30
WARMDOWN: 350
350 EZ swim, with 3 starts from the blocks
Total Yardage: 3000
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