Breaststroke Pushing Threshold

 WARMUP:  700
500 with fins, mix of dolphin, flutter, free, back

200 easy breaststroke kick, various positions

MAIN SET:  2000
Twice through the following.  To stay on the sendoffs, you'll have to change equipment fairly quickly.  [My times are in brackets, 'cause this in my swim blog/workout log :))

2 X 225* (see below) on 4:30 sendoff   [3:51...3:50...3:47...3:45]
3 X 100 with fins (25 UnderWater Slinky/25 AboveWater Body-Dolphin Breast/25 UW Slinky/25 AW BD) on 2:15 sendoff  [1:46...1:44...1:42...1:38]
4 X 25 breast on :30 working fast hands (8 strokes per length)
25 easy
1 X 100 breast on the tether  [1:47...1:43]
25 easy

*Swim the 225s as:
25 breast kick on your back
25 Body-Dolphin Breast
25 breast kick on your back
25 Breast with an extra kick
25 breast kick on your back
100 breast swim

Round #1:  Swim the entire round (except the tether) with Tempo Trainer @ 1.75.  
Round #2:  Swim the entire round (except the tether) with TT @ 1.70.

RECOVERY:  150

SPEED SET:  100
2 X 25 breast with a turn, from the blocks, with Tempo Trainer set at 18 seconds
Was trying to beat the TT with my feet, but didn't quite make it (got just past hand touch)

WARMDOWN:  50 easy

Total Yardage:  3000