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
25 Fly or breast/75 Free or Back if 15 sec rest then 50/50
then add Fly or breast (if 15s rest) or subtract if less than 15
Goal is last 7 are all fly or breast :)
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