Fri pm Queens

Friday September 30th,2:30-4

400 choice 7:00

3x100 IM on 2:00 1)dk 2)flutter 3)IM

200 build kick

2x through:

1 vertical blastoff :30

5-5-10-10-15-15 vertical kick /1:30

4x25 easy push off, accelerate through breakout / 45

50 sprint 5 kicks min off wall 1:30

12x200

1) smooth free on 2:45 (+15)

2) 50 build free/50 strong stroke on 3:15(+15)

Warmdown:

12x75

3 on 1:00, 1 on 1:15

3 on 1:05, 1 on 1:15

3 on 1:10, 1 on 1:15

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