Did this in a 20-yard pool.
WARMUP: 1000
480 alternate 20 kick/20 free
200 back/free
320 alternate 40 eggbeater/40 breast kick
TETHER SET: 300 equivalent
Set up a long-belt slider/tether.
* Push off, pulldown, 30 head-lead breast kicks, 30 hand-lead breast kicks, turn, swim back assisted breast
* 1 X 40 (20 resisted eggbeater kick + 20 assisted breast)
* 1 X 80 breast
IM SET: 1000
4 X 200 IM on 4:00 sendoff, descend.
In a 20-yard pool, 200 is 10 lengths, so float the extra 40, i.e., first 200 do 80 fly, second 200 do 80 back, etc. [3:07…3:03…3:03…2:58]
200 EZ pull
TETHER SET #2: 300
Repeat original tether set.
TETHER SET #3: 240
10 X 20 freestyle resisted. (Drift back assisted.)
2 X 20 freestyle without the tether, trying to get the same level of kick and pull as with the tether.
WARMDOWN: 160 EZ
Total Yardage: 3000
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