Friday Queens 2:30-4

300 Choice

3 * 200 kick descend on 4:20* Breast stroke kick later (be aware of your knees

4 * 50 1) 15/25/10, 2) 15/25/10

A/ Breast

6/5 * 100 2K1P - Descend 1-3 and hold on 1:40 or 1:50

6 * 75 Pull 1) 50 Bk/25 Br, 2) 25 Bk/50 Breast on 1:20 or 1:30

8 * 25 Strong Breast on :30

B/ Back and/or Free - equipment optional but EVF & Roll both sides

5 * 100 RA only 1-3 descend, 4 & 5 hold on 1:35 or 1:45

5 * 100 LA only 1-3 descend, 4 & 5 hold on 1:35 or 1:45

5 * 50 build tempo and descend 1-3?, 1-4?

repeat

A) 6 * 50, 6 * 50 , 4 * 25 - could be fly drill, then swim, swim on 1, 1:10, 30

or B) 3 * 100, 3 * 100, 3 * 50

12 * 100 Kick

3 on fpp + 15,

4 on fpp + 10

5 on fpp