Shoulders are kinda sore from pulling with paddles, so focused on kick today. Did this in a 20-yard pool.
WARMUP: 680
With Zura Alpha fins:
80 dolphin + 80 back/free
80 flutter + 80 back/free
80 dolphin + 80 back/free
200 free focus kayak
MAIN SET: 2400
Three rounds of all of the following (kick and tether). Did 5 Rocket Launchers before each of the kick intervals.
200 alt 40 breast kick/40 eggbeater. Feet together on the draw.
120 alt 40 breast kick/40 eggbeater
80 alt 20 UW breast kick/20 breast kick on back
With long-belt slider:
* Push off, pull down, 30 head-lead breast kick, 30 hand-lead breast kick, turn, swim back assisted
* Push off, pull down, resisted eggbeater to the wall, turn, swim back assisted
* 20 resisted + 20 assited swim
* 80 on the tether
* Push off, swim 10 strokes free, 10 “breaths” of flutter kick, swim free to the wall, float back assisted Focus on kayak.
* Repeat freestyle
Round #1: Use a Zura Sidekick on the kicking part.
Round #2: Use a pull buoy on the kicking part
Round #3: No equipment on the kicking part
WARMDOWN: 200 freestyle pull
Total Yardage: 3280
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