WARMUP: 700
500 with Zura Alpha fins, mix of dolphin, flutter, free, back
200 EZ breast kick, various positions
BREASTSTROKE KICK SET: 750 + 250
15 X 50 breaststroke kick on 1:10 sendoff, using Zura Alpha fins as a kickboard.
Started with Tempo Trainer set at 1.80, then increased the cadence by .05 after every 50. Kept going until I could no longer keep up with the BEEP (got down to 1.00).
250 EZ pull, recovery
BREASTSTROKE PULL SET: 800
4 X 200 breast pull with snorkel, fins, and paddles (also Tempo Trainer at 1.80)
#1: A3 large paddles
#2: A3 small paddles
#3: TYR catch paddles
#4: Hans strapless paddles
WARMDOWN: 200 sculling
Total Yardage: 2700
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