Tues Sept 3, Let's go!

800 IM Flow (800-1000 if fins)

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 * 25 5&glide then build to wall

5 * 200 descend on

4, 3:45, 3:30, 3:30, 3:30

or

4, 3:45, 3:30, 3:15, 3:00

Kick option

4,3,2,1 * 100 Kick on PB+15, PB+10, PB+5, PB

Aerobic finish

4,3,2,1 * 100 Swim long "-" PB+15, PB+10, PB+5, PB

getting down to at least as fast as 1:25

about 3000M