WARMUP: 700
With Zura Alpha fins:
100 dolphin
100 flutter
100 dolphin
200 back/free
200 EZ breast kick, various positions
SET #1: 500 + 200
10 X 50 on 1:00, with fins and with Tempo Trainer at 1:65
#1: Pulse breast, breathe every 4
#2: Fly/Breast Combo
#3: Each length is 2L/2R Fly –> whole-stroke Fly
#4: Pulse breast, breathe every 3
#5: Karla drill
#6: Each length is 2L/2R Fly –> whole-stroke Fly
#7: Pulse breast, breathe every 2
#8: Each length is 3 strokes Fly –> Free
#9: Each length is 2L/2R Fly –> whole-stroke Fly
#10: Pulse breast, breathe every pulse
200 EZ swim
SET #2: 1000 + 200
5 X 200 on 4:00 sendoff
Each 200 is:
25 Body-Dolphin Breast
25 Breast kick on your back
25 Body-Dolphin Breast
25 Breast kick on your back
100 Breast
#1: Tempo Trainer set at 1:75 [3:20]
#2: Tempo Trainer set at 1:80 [3:18]
#3: Tempo Trainer set at 1:85 [3:20]
#4: Tempo Trainer set at 1:80 [3:15]
#5: Tempo Trainer set at 1:75 [3:13]
200 EZ
SET #3: 250
10 X 25 on :30 sendoff with fins
Same sequence as in SET #1.
WARMDOWN: 150
150 EZ with 3 starts from blocks.
Total Yardage: 3000
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