WARMUP: 400
SET #1: 250
10 X 25 on :30 alternating swim/kick by 25
This is like more warmup.
SET #2: 500
10 X 50 on 1:00 and with fins
Descend time 1 to 4…5 is moderate.
Descend time 6 to 9…10 is moderate.
On each round of 5 X 50, did each length as X strokes fly –> Free. Increase X from 3 to 6 on 1 to 4 and 6 to 9.
SET #3 1000 + 100
10 X 100 on 2:00
#1 to #3: Breast kick using Zura Alpha fins as a kickboard, and with Tempo Trainer at 1:80 [1:45]
#4: Breaststroke with TT at 1:80 [1:31]
#5 to #7: Breast kick using fins as kickboard, and with TT at 1:75 [1:44]
#8: Breaststroke with TT at 1:75 [1:30]
#9 Breast kick using fins as kickboard, and with TT at 1:70 [1:45]
#10: Breaststroke with TT at 1:70 [1:29]
100 EZ recovery
SET #4: 500
10 X 50 on 1:00 with fins
#1: Pulse breast, breathe every 4
#2: Fly/Breast Combo
#3 2L/2R Fly –> whole-stroke Fly
#4: Pulse breast, breathe every 3
#5: Karla drill
#6: 2L/2R Fly –> whole-stroke Fly
#7: Pulse breast, breathe every 2
#8: 3 strokes Fly –> Free
#9: 2L/2R Fly –> whole-stroke Fly
#10: Pulse breast, breathe every stroke
SET #5: 250
10 X 25 kick on :45 sendoff — IM order twice through, then 2 choice
WARMDOWN: 100
100 EZ plus 3 starts from the blocks
Total Yardage: 3200
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