Sept 4 pm and 5 am

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