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 EZ breast kick, various positions
PULLDOWN SET: 200
Set up a fat noodle across the lane in the middle of the pool (or in the shallow end if your pool has a deep and shallow end).
Swim 200 breaststroke with a pullout to start each length. When you get to the noodle, stand up and dive over it and go immediately into a breast pullout, then finish the length.
TETHER SET: Approx. 2100
Set up a stationary tether.
100 strokes pulse breast with fins against the tether — breathe every other pulse on first 80 strokes; every pulse on final 20 strokes.
50 strokes freestyle with fins against the tether
100 strokes whole-stroke breast with pull buoy against the tether.
200 freestyle pull, extend front to back
200 hand-lead breast kick on your back, alternating 20 yds loong kick (7 kicks/length) and 20 yds fast kick (9 kicks/length)
80 strokes pulse breast with fins against the tether — breathe every other for first 60 strokes; every stroke on final 20 strokes
50 strokes freestyle with fins against the tether
80 strokes whole-stroke breast with pull buoy against the tether. Crank it on the final 20 strokes.
160 freestyle pull
160 hand-lead breast kick on your back, alternating loong kick and fast kick by 20
50 strokes pulse breast with fins against the tether — 30 breathing every other pulse; 20 breathing every pulse
50 strokes freestyle with fins agaist the tether
50 strokes whole-stroke breast with pull buoy against the tether. Crank it on the final 20 strokes.
Set up a long-belt slider.
1 X 40 on the tether — eggbeater resisted, breaststroke assisted
1 x 40 breast on the tether
WARMDOWN: 80 EZ
Total Yardage: Approx. 3260
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