WARMUP: 400
With Zura Alpha fins:
100 dolphin
100 flutter
100 dolphin
200 back/free
200 EZ breast kick all positions
KICK SET: 800 + 100
8 X 100 breast kick on 2:00 sendoff with Zura Sidekick and with Tempo Trainer set at 1:75. [held 1:45] Focus on extending forward through the shoulders before the kick starts.
100 EZ swim
PULL SET: 1000
4 X 250 on 5:00 sendoff. Wear a pull buoy for the entire set. [held 4:17-4:20]
#1: 50 breast pull… 150 free pull… 50 whole-stroke breast
#2 50 free pull… 50 breast pull… 100 free pull… 50 whole-stroke breast
#3: 100 free pull… 50 breast pull… 50 free pul… 50 w-s breast
#4: 150 free pul… 50 breast pull… 50 w-s breast
FIN SET: 300
4 X 75 pulse breaststroke with fins on 1:30 sendoff. First 25 is 3-pulse; seconds 25 is 2-pulse; third 25 is breathe every pulse.
#1: TT at 1:65
#2: TT @ 1:60
#3: TT @ 1:55
#4: TT @ 1:50
WARMDOWN: 100 EZ
Total Yardage: 3000
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