Did this in a 20-yard pool (86 degrees, ugh).
WARMUP: 800
600 with Alpha fins, alternating dolphing, flutter, free, back
200 breast kick, all positions
MAIN SET: 1400
Set up a long-belt slider.
1 X 200 with pull buoy and paddles, alternating 20 whole-stroke breast and 20 freestyle. Flip the free/breast turns and do UW pullout.
1 X 40 on the tether (eggbeater resisted/breaststroke assisted)
1 X 40 breaststroke on the tether
1 X 200 with pull buoy (no paddles), same as above
2 X 40 on the tether, as above
1 X 200 with fins and paddles, same as above
2 X 40 on the tether, as above
1 X 200 with fins (no paddles), same as above
2 X 40 on the tether, as above
1 X 200 no equipment, same as above
2 X 40 on the tether, as above
WARMDOWN: 120
Total Yardage: 2300
Comments