Fri afternoon Queens

300 Choice

3 * 100 IM - work foot speed in and out of walls

4 * 50

1) 15-25-10, 2) 15-25-10

16 * 25 on 1:00 - hop out alternate 1 from blocks, 1 from push

1) 10m sprint

2) 15m sprint

3) 20m sprint

Main set 24 * 75 on 1:20

1-3) smooth 4) fast

last 1/2 hour

500 400 300

200

100

All choice but fins for max 2 of them, must do 3 dif strokes

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