Thur Sep 17

800 IM flow with fins

3 x 100 descend to 400 pace

3 x 50 descend to 200 Pace

at 6:35

8 x 25 on 1:00

1) build

2) 5 and glide - vertical dolphin kick - speed drill - kick xlr8

3) easy speed

4) 15/10

In waves everyone will be doing 2 rounds - first round is at 85% to get used to the set

5 x 50 on 50s/60s/70s/80s/90s all from a dive

score = 1st 50 x 5, 2nd 50 x 4, 3rd 50 x 3, 4th 50 x 2, 5th 50 x 1

sharing equipment (ie start where ever)

50 kick 25 vertical board held landscape not portrait/25 regular board on 2:00

2 x 25 underwater dolphin kick with fins

2 x 25 with chutes

3-5 rounds of above leaving time for

two times

200 50 6 kicks/50 RA-LA/100 long swim

or

150 (25 H-H/25 streamlined breast kick underwater/50 2K1P/50 S)