WARMUP: 700
500 with fins, mix of dolphin, flutter, free, back
200 easy breaststroke kick, various positions
MAIN SET: 1800
3 X 200 on 4:00 with fins, descend time 1 to 3 [went 3:25…3:20…3:14]
Each 200 is FL/FL/FL/BK/FL/BR/FL/FR
3 X 200 on 3:30 with fins, descend time 1 to 3 [went 2:50…2:47…2:43]
Each 200 is BK/FR/BK/FR/BK/FR/BK/FR — all with Tempo Trainer @ 1.10.
3 X 200 breaststroke pull on 5:00 with fins, snorkel, paddles
Used large paddles on #1 (TT @ 1.90), medium paddles on #2 (TT @ 1.80), and no paddles on #3 (TT @ 1.70).
WARMDOWN: 500 plus 2 starts from the blocks
Total Yardage: 3000
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