600 easy, alternating back, free, breast kick with no board
TETHER SET: 440 + 80
I usually like to do a tether set toward the end of practice, after I’m more warmed up and can do some hard sets to build up to race pace, but today I wanted to do more of a race-day simulation. On race day, I’ll do an EZ warmup, and then will have to go FAST without a lot of buildup.
9 X 40 (20 against the tether and 20 with tether assist)
1 X 80 tether
Focused on finishing each kick.
MAIN SET: 1120 + 240
2 X 200 with fins and Zura paddles, alternating 20 Underwater Body Dolphin and 20 Above-Water Body Dolphin
2 X 160 with fins, alternating 20s as above
2 X 120 no equipment, alternating 20 breaststroke drill and 20 breast
2 X 80 breaststroke kick with 10 Rocket Launchers before each 80
Total Yardage: 2680