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
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