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 positons
MAIN SET: Approx. 2000
Focus during kicks and tethers was streamlining through the shoulders and arms.
With stationary tether and fins: 100 strokes body-dolphin breast… focus on fast hands and streamlining through shoulders and arms.
1 X 200 breast kick with pull buoy on 4:45 [4:10]
1 X 200 breast kick using Zura Alpha fins as kickboard [3:35]
Stationary tether and pull buoy: 100 strokes of whole-stroke breaststroke focus on streamlining through shoulders
1 X 200 breast kick with pull buoy on 4:45 [4:05]
1 X 200 breast kick with fins as kickboard [3:34]
Stationary tether and fins: 80 strokes body-dolphin breast. Focus on fast hands and streamline.
1 X 200 breast kick with pull buoy on 4:45 [4:10]
1 X 200 breast kick with fins as kickboard [3:35]
Stationary tether and no pull buoy: 2 X 40 strokes of whole-stroke breast.
WARMDOWN: 200 EZ freestyle pull
Total Yardage: 3000
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