WARMUP: 800
With fins:
80 dolphin + 120 free
80 flutter + 120 back
80 dolphin + 120 free
200 breast kick
MAIN SET:
Set up two tethers — long-belt slider and stationary tether.
With long-belt slider:
1 X 40 (20 eggbeater resisted + 20 breast assisted)
1 X 40 breast (20 R + 20 A)
1 X 80 breast
1 X 120 breast
1 X 20 freestyle R
With stationary tether:
75 strokes body-dolphin breast with fins
200 freestyle pull recovery
With long-belt slider:
1 X 40 eggbeater/breast
1 X 40 breast
1 X 80 breast
1 X 80 breast
With stationary tether:
50 strokes breaststroke with pull buoy
200 freestyle pull
With long-belt slider:
1 X 40 eggbeater/breast
3 X 40 breast
1 X 20 freestyle
With stationary tether:
25 strokes body-dolphin breast with fins
WARMDOWN: 200
200 porpoise diving, working on streamlined hands on entry, and doing race-pace turns
Total Yardage: ~2500
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