Did this in a 23-yard outdoor pool.
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, various positions
MAIN SET: 2070
Three rounds of the following:
10 X 46 with fins
#1: Pulse Breaststroke, breathe every 4 pulses
#2: Fly/Breast Combo (1 stroke Fly/1 stroke Breast)
#3: On each length, do one cycle of 2L/2R Fly, then switch to whole-stroke Fly
#4: Pulse Breaststroke, breathe every 3 pulses
#5: Karla Drill (1L/1R Fly + 2 strokes Breast no breath)
#6: On each length, do one cycle of 2L/2R Fly, then switch to whole-stroke Fly
#7: Pulse Breaststroke, breathe every other pulse
#8: On each length, do 3 strokes Fly, then switch to Free
#9: On each length, do one cycle of 2L/2R Fly, then switch to whole-stroke Fly
#10: Pulse Breaststroke, breathe every pulse
10 lengths EZ freestyle pull with pull buoy
Round #1: 1:00 sendoff on the 10 X 46
Round #2: 1:00 sendoff on the 10 X 46
Round #3: :55 sendoff on the 10 X 46
WARMDOWN: 230
10 lengths EZ swimming
Total Yardage: 3000
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