WARMUP: 500
With fins.
400 “IM” (300, alternating 25 SA drill and 25 LA drill + 100 free)
100 EZ
MAN SET #1: 600 + 200
With no break, swim:
2 X 200 breast on 4:00 sendoff (went 3:15/3:10)
2 X 100 breast on 2:00 sendoff (went 1:30/1:28)
My focus throughout the set was to super-streamline on my first stroke after the pullout, and to super-steamline into every wall and finish.
200 EZ recovery
MAIN SET #2: 400 + 100
8 X 50
Odds: Breast kick with 8 Rocket Launchers before starting
Evens: Breaststroke, focusing on relaxed, easy speed and super-streamlining on every first stroke, into turns, and into finish. (went 43…41.5…40…40)
100 EZ
MAIN SET #3: 100 + 100
4 X 25 breast on :35 sendoff (went 20…19…20…20)
100 EZ warmdown
4 starts from the blocks
Total Yardage: 2000
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