Thurs Sept 7th 3:30-5

400 RIMO 50 drill/25knob/25s 3×200 kick Dec 5:00

Freestyle work fins 6×25 of each streamkick (head position) 1 arm strkick alt (head and body) 6 kick switch(breath then stroke) Relax Pause accelerate drill Catch up extension Tarzan evf Deep catch swimming (paddles)

Last 30 min Maintain SC throughout 6×25 on :40 3×50 on 1:10 2×75 on 1:45 100 on 2:30 2×75 on 1:45 3×50 on 1:10 6×25 on :40