Took a fall while running yesterday and bashed both kneecaps, so it was mostly pull today.
WARMUP: 600
With Zura Alpha fins:
600 miss of dolphin, flutter, free, back
MAIN SET #1: 1000
5 X 200 with fins, snorkel, Tempo Trainer and a variety of Zura paddles, progressing from lots of extra surface area on the hands…to just bare hands.
#1: Zura #8 paddles (large) and Tempo Trainer set at 1:90
#2: Zura #6 paddles (medium) and TT at 1:85
#3: Zura Team Paddles (small) and TT at 1:80
#4: Zura Team paddles strapless and TT at 1:80
#5: Bare hands at TT at 1:70
MAIN SET #2: ?? approx. 1400
Set up a long-belt slider with max resistance and do all of the following against the tether:
100 strokes pulse breast with fins and TT @ 1.70
100 strokes whole-stroke breast with pull buoy and TT @ 1.70
80 strokes pulse breast with fins and TT @ 1.70
80 strokes whole-stroke breast with pull buoy and TT @ 1.70
60 strokes pulse breast with fins and TT @ 1.70
60 strokes whole-stroke breast with pull buoy and TT @ 1.70
40 strokes pulse breast with fins and TT @ 1.70
40 strokes whole-stroke breast with pull buoy and TT @ 1.70
20 strokes pulse breast with fins and TT @ 1.70
20 strokes whole-stroke breast with pull buoy and TT @ 1.70
Total Yardage: approx. 3000
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