WARMUP: 700
500 with fins: mix of dolphin, flutter, free, back
200 EZ breast kick, various positions
MAIN SET: 2250
Throughout the set, I alternated one kick segment with a small kickboard/one kick segment kicking on the back in streamline. Brackets show my times; hope you will be faster.
6 X 100 on 2:00 sendoff and with Tempo Trainer @ 1.75
#1 & #2: breast kick with no board
#3: breast swim [1.32]
#4 & #5: breast kick
#6: breast swim [1.29]
75 easy recovery
1 X 100 breast on the tether [1:47]
25 easy recovery
9 X 75 on 1:30 sendoff and with Tempo Trainer @ 1.75
#1 & #2: breast kick
#3: breast swim
#4 & #5: breast kick
#6: breast swim
#7 & #8: breast kick
#9: breast swim
50 easy recovery
1 X 100 breast on the tether [1:46]
25 easy recovery
12 X 50 on 1:00 sendoff and with Tempo Trainer @ 1.70
Do these as four rounds of 2 X 50 breast kick + 1 X 50 breast. Did all swims (except the last one) with a pull buoy [Descended swim time :44 to :41.]
Throw in another 100 on the tether here if you have time.
WARMDOWN: 50
Total Yardage: 3000
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