Did this in a 20-yard pool.
WARMUP: 800
With Zura Alphas:
80 dolphi + 120 free
80 flutter + 120 back
80 dolphin + 120 free
200 breast kick, various positions
MAIN SET: 1900
With a long-belt slider (wait till heart rate returns to less than 100 before starting each swim):
1. 40 (20 resisted eggbeater kick + 20 assisted breaststroke)
2. 40 breaststroke (20 R + 20 A)
3. 80 breaststroke (20 R + 20 A + 20 R + 20 A)
4. 120 breaststroke (20 R + 20 A + 20 R + 20 A + 20 R + 20 A)
5. 20 freestyle R
400 freestyle pull
Repeat entire tether set from above.
400 freestyle pull
With a stationary tether and fins:
1. 75 strokes body-dolphin breast (focus wide hands, crank the last 20 strokes)
2. 30 strokes freestyle
3. 50 strokes body-dolphin breast (wide hands, crank the last 15 strokes)
4. 30 strokes freestyle
5. 25 strokes body-dolphin breast (wide hands, crank the last 10 strokes)
6. 30 strokes freestyle
WARMDOWN: 200
100 EZ swim and 100 walking with fast turns
Total Yardage: 2900
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