WARMUP: 700
500 with fins, mix of dolphin, flutter, free, back
200 EZ breaststroke kick, various positions
MAIN SET: 1950
Three rounds of the following:
2 X 225 (see below) on 4:30 sendoff (roughly 35 to 45 seconds rest), descend time through set
3 X 25 breast on :30 sendoff, working fast hands
1 X 100 breaststroke on the tether
25 EZ recovery
Round #1: Tempo Trainer @ 1.80 for the 225s and the 25s [went 3:55…3:55…8 strokes per length on the 25s]
Round #2: Tempo Trainer @ 1.75 for 225s and 25s [went 3:50…3:49…9 strokes per length on the 25s]
Round #3: Tempo Trainer @ 1.70 for 225s and 25s [went 3:45…3:45…9 strokes per length on the 25s]
All the 225s are swum as:
25 breast kick on your back
25 pulse breast
25 breast kick on your back
25 breast with an extra kick
25 breast kick on your back
100 breaststroke
WARMDOWN: 350 plus 2 starts from the blocks
Total Yardage: 3000
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