Sept 4th - first KBM swim
Welcome back meeting with swimmers
400 IM flow
Focus on body position with efficient relaxed movements
Leg dominant
ie:
Fly - dolphin kick or Fly underwater recovery
Back, DA or 6 kicks per side
Br 2K1P or double pullouts or (Pull 100-150)
Free choice - Long Distance per Stroke
4 * 6 * 25 on 45 with 30s rest between
Round 1 free 3 & glide (4, 3, 2,1, choice, choice)
Round 2 Back same
Round 3 3K1P Breast or Breast with dolphin kick Round 4 Kick
5 * 200 descend & maintain stroke count - when you can't then switch
4,3,2,1 * 100 1-4) FPP + 15, 5-7) FPP+10, 8-9) FPP +5. 10) FPP
400 IM Flow
Sept 5th Queens test set #1
20 min choice
4 * 50 descend
2 waves of 10 * 100 (Score = Pace + fastest + slowest
8 minute break to warm down and warm up
Warmdown
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