Thursday distance morning… Sept.24, 2015

21 x 200

• Technique as per below 3:45

• Smooth choice 3:45

• Fast free on 3:30 *** keep track of your best and worst

• Round 1 breathe every 3/5

• Round 2 5 dk off every wall

• Round 3 streamline push as far as possible without kicking

• Round 4 25 breathe to right/25 breathe to left

• Round 5 fast no breathing into the turn

• Round 6 fast breakouts 3 strokes without breathing

• Round 7 drill/s by 25

***We will have a 2 min break after 12

Grab fins:

18×50 on 1:00

• 3 ez swim

• 6 kick 2 strong /1 ez

• 6 breast with dk

• 3 ez swim

5000 m