Did this in a 23-yard (approx.) outdoor pool. No lane lines or flags.
WARMUP: 780
With Zura Alpha fins:
4 lengths dolphin
4 lengths free
4 lengths flutter
4 lengths back
4 lengths dolphin
4 lengths free
10 lengths breaststroke kick, using the Zura Alpha fins as a kickboard.
MAIN SET #1: 920 + 230
10 X 92 backstroke on 1:55 sendoff and with Tempo Trainer set at 1:10. Focus was on the kick rather than on the arms — trying for a steady 6-beat kick for the entire set.
10 lengths EZ freestyle pull with pull buoy
MAIN SET #2: 920
10 X 92 breaststroke kick on 1:55 and with Tempo Trainer set at 1:70. Used Zura Alpha fins as a kickboard. Final 92 was breaststroke swim, with TT set at 1:70. [Most of the kicks were 1:37; the final swim was 1:25.]
WARMDOWN: 230
10 lengths easy
Total Yardage: 3000
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