Welcome Back !!!

Quick meet and greet

4:30-5:30 swim

400 IM flow

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 * 6 * 25 on 45 with 30s rest between

Round 1 free 3 & glide (4, 3, 2,1, choice, choice)

Round 2 Back same

Round 3 3K1P Breast or Breast with dolphin kick Round 4 Kick

5 * 200 descend & maintain stroke count – when you can’t then switch

4,3,2,1 * 100 1-4) FPP + 15, 5-7) FPP+10, 8-9) FPP +5. 10) FPP

400 IM Flow