Fri Feb 2nd

600 SKP

200 S(4 * 50 descend with fins). 15 min to here

3 * 50 kick descend on 1:10

3 * 50 pull descend on 1:00

3 * 50 S descend on :50. - challenge yourself with SC, breathing, turns...

Shallow end

Turns (JP/SP) (1st 20 min)

Breast and Fly turns with Keith (Q & KBM dequalifiers who do Breast and Fly) (2nd 20 Min)

Free and Back turns with Keith (Q&KBM dequalifers who do Breast (3rd 20 Min)

Deep End (1-5 from storage) after turns

4 * thru with fins

4*25 on 35

1-3) 3 8+ fast underwater kicks & fast stroke(s) 4) 25 underwater

3*50 Swim 1) last 15 fast, 2) last 30 fast, 3) last 40 fast

Deep end (6-10)

10*100 up down on 1:50

1. 25 Fly or breast/75 Free or Back if 15 sec rest then 50/50

2. then add Fly or breast (if 15s rest) or subtract if less than 15

Goal is last 7 are all fly or breast :)