WARMUP: 700
With Zura Alpha fins:
100 dolphin
100 flutter
100 dolphin
200 back/free
200 breast kick in various positions
MAIN SET: 2200
6 X 150
1 to 3: pull buoy and paddles on 2:30 sendoff
4 to 6: pull buoy on 2:45 sendoff
Each 150 is:
25 free
25 back
25 free
25 whole-stroke breast
50 free
6 X 150 on 3:00 sendoff
Odds: 100 breast kick using a small kickboard + 50 breast
Evens: 100 breast kick on your back + 50 breast
#1 and #2: Tempo Trainer set at 1:80
#3 and #4: TT set at 1:70
#5 and #6: TT set at 1:60
100 EZ recovery
4 X 75 on 1:30 sendoff with TT set at 1:50 throughout
Odds: 50 breast kick with small kickboard + 25 breast
Evens: 50 breast kick on your back + 25 breast
WARMDOWN: 100 EZ
Total Yardage: 3000
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