T2T3 THURSDAY

600 Free or Back – Fins

How Slow Can you Move Your Arms

 

4 x 50 as

 

25 Back/25 Breast (Lane Clear)

Focus: – Turns

 

4 x 50 Fly-Dive (Tech)

 

 

No Breathing

1^st StrokeBreathe Early

Breathe Every 2/3

Accelerate Through Pull to Flick

Palms Up

Straight Arm Recovery

Kick Hard in on Hand Entry

 

EITHER // OR

 

4 x 50 BC-Start (Tech)

 

Four UW kicks

Straight arm recovery

Roll shoulder through to 90%

Entry like a knife

Slide-catch-push

Kick Hard

 

12 x 50 Free (60 // 1.15 // 1.30)

 

Must be completed with Bi-Lat Breathing

Tumble Turns with UW Kick – Min 3 Fly Kicks off Wall

No Breathing 1^st Stroke off Walls

Maintain Time and Tech Throughout

 

200 Easy

 

2 km (T3 divide repeats by 2)