Did this in a 20-yard pool.
WARMUP: 800
With Zura Alpha fins:
80 dolphin & 120 free
80 flutter & 120 back
80 dolphin & 120 free
200 breast kick all positions
MAIN SET: 1920
400 IM
Tether set with long-belt slider:
1 X 40 (20 resisted eggbeater kick + 20 assisted breast swim)
1 X 40 (20 resisted breast swim + 20 assisted breast swim)
1 X 20 resisted (10 strokes free + 10 “breaths” of flutter kicking + swim to the wall)
400 with pull buoy and paddles, alternating 40 free/40 breast
Repeat tether set.
320 IM
Repeat tether set.
320 will pb and paddles, alternating 40 free/40 breast
Repeat tether set.
WARMDOWN: 280 EZ
Total Yardage: 3000
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