Friday Sept 7th-Welcome Back-3-4:30pm

Double up double down – maintain s/c throughout – take whatever rest you need.  Focus on neutral head position and 4 dk off/ no breath off every wall

• 4×25

• 3×50

• 2×100

• 200

• 2×100

• 3×50

• 4×25

Main set

60×25 on :45 15 of each RIMO

• 2 drill

• 1 knob

• 1 long swim

• 1 strong swim

focus :

• Free- strong catch in line with shoulder – flat hand or pinky first

• Breast – finish kick in streamline before starting pull

• Back – wide entry in line with shoulder

• Fly- fit breath in without changing timing

8×50 flutter kick on 1:10 dec 1-4 and 5-8

ez 100

3000m