> 03/09/07 360s | GoSwim TV

03/09/07 360s

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 EZ breast kick — different positions

MAIN SET: 2000
3 X 120 on 2:30
#1: 40 BK + 80 FL
#2: 40 FL + 40 BK + 40 FL
#3: 80 FL + 40 BK

With long-belt slider (tether):
* Push off, pull down, 30 head-lead breast kicks, 30 hand-lead breast kicks, turn, swim assisted breast back to the wall
* Push off, pull down, resisted eggbeater kick to the wall, turn, swim assisted breast back to the wall
* Push off, pull down, swim resisted breast down…assisted breast back
* Push off, swim 10 strokes resisted freestyle, 10 “breath’s worth” of flutter kick, swim resisted free to the wall, float back

3 X 120 on 2:30
#1: 40 BR + 80 BK
#2: 40 BK + 40 BR + 40 BK
#3: 80 BK + 40 BR

Repeat tether set from above.

3 X 120 on 2:30
#1: 40 FR + 80 BR
#2: 40 BR + 40 FR + 40 BR
#3: 80 BR + 40 FR

Repeat tether set from above.

WARMDOWN: 200 EZ

Total Yardage: 3000