8/11/2012

W/U 300m swim mixed stroke

Drills - 200m  Catch up (25m Catch up 25m bs)
           200m  Crawl head above water (25m Head up, 25m fs)
           100m  Kick
           100m bs arms, fs legs

M/S - 4 x 400m ; 400m IM
                            400m fs
                            400m arms
                            400m IM

W/D - 300m swim any stroke getting gradually slower

                                                                           Total 2400m

Notes: Easy set focus on technique. High volume of IM. Butterfly 2 kicks for 1 stroke, use arms to push out of water.