WARMUP: 700
With Zura Alpha fins:
100 dolphin
100 flutter
100 dolphin
200 free/back
200 EZ breast kick and eggbeater
KICK SET: 1000 + 100
Kept Tempo Trainer at 1:75 throughout entire set.
10 X 100 breaststroke kick on 2:00 (no breaks)
1st 4: With standard kickboard [held 1:45]
2nd 4: With Zura Sidekick [held 1:51]
Last 2: With pull buoy, kicking on back [held 2:10]
100 EZ recovery
IM SET: 800 + 100
16 X 50 on 1:00 sendoff with fins
FL/FL
FL/BK
BK/BR
BR/FR
FL/BK
BK/BK
BK/BR
BR/FR
FL/BK
BK/BR
BR/BR
BR/FR
FL/BK
BK/BR
BR/FR
FR/FR
100 EZ recovery
FINAL SET: 200
Wore pull buoy for entire set.
4 X 50 whole-stroke breast on 1:00 sendoff
#1: 7 strokes per length [48]
#2: 8 strokes per length [46]
#3: 9 strokes per length [45]
#4: 10 strokes per length [43]
WARMDOWN: 100
100 EZ plus 2 starts from the blocks
Total yardage: 3000
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