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 with a Zura Sidekick.
MAIN SET: 2100
With long-belt slider:
* Push off, pull down, 30 head-lead breast kicks, 30 hand-lead breast kicks, turn, swim back assisted (breaststroke)
* Swim 20 resisted eggbeater kick, turn, swim 20 assisted breaststroke
* Swim 20 resisted breast, turn, swim 20 assisted breast
* Swim 10 strokes resisted free, 10 breaths’ worth of flutter kick, swim resisted free to the wall, turn, float back
With fistgloves and fins:
5 X 80 on 1:45 sendoff. Each 80 is 20 UW dolphin kick with breast arms + 20 AW Pulse Breast + 20 UW dolphin with breast arms + 20 AW Pulse Breast
Repeat tether set from above.
Repeat the 5 X 80 on 1:45 — this time with just fins.
Repeat tether set.
Repeat the 5 X 80 on 1:45 — this time with paddles and fins.
WARMDOWN: 120 EZ
Total Yardage: approx. 3000
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