Dentist appointment leaves only 45 minutes for swimming 🙁
WARMUP: 500
With Zura Alpha fins:
100 dolphin
100 flutter
100 dolphin
200 free/back
FLY SET: 400
Twice through the following, with fins. All on :30 sendoff.
1 X 25 Fly/Breast Combo
1 X 25 2L/2R Fly… switch to Fly
1 X 25 Karla drill
1 X 25 2L/2R Fly… switch to Fly
1 X 25 3 strokes Fly… switch to Free
1 X 25 2L/2R Fly… switch to Fly
2 X 25 6 FAST dolphins into breakout, then EZ Back
BREAST/FREE SET: 400
16 X 25 on :30, with fins.
Odds: Fast-Hands Breast with fast flutter kick. Focus on fingers pointing forward on the recovery.
Evens: Free with dolphin kick
SWIM SET: 600
12 X 50 breast on 1:15. Descend time 1-3, 4-6, 7-9, 10-12 AND descend fastest time by rounds.
1-3: 7 strokes down, 7 strokes back [went 45…43…42]
4-6: 7 strokes down, 8 strokes back [went 44…43…42]
7-9: 7 strokes down, 9 strokes back [went 43…43…42]
10-12: 7 strokes down, 10 strokes back [went 43…42…40+]
WARMDOWN: 100 EZ
Total Yardage: 2000
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