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Breathing and Rhythm

Objectives: Focus on integrating sighting into your normal stroking rhythm.
"It don't mean a thing, if it ain't got that swing!" Duke Ellington

Warm-up; Dist = 800
4 X 200 FS + 30s as:

1. Easy FS
2. Fins Up: 6-3-6 Dn: FS
3. PB
4. Up: 6-5-6 Dn: FS

Build; Dist = 400
8 X 50 as Up: fast + sight twice Dn: recovery (no sighting or rest - recover during Dn length)

Main Sets, Dist = 1600

8 X 100 + 30s sight every 6th stroke

4 X 200 + 60s sight every 6th stroke

Set 4 - Cool-down; Dist = 400
1 X 400 - REC
Easy pace with freestyle and alternate strokes

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