Last practice at Queens

kennethjohnanderso

May 14, 2023

1 min read

10 * 75

1) fist/Drill/Swim 2) Scull/50 build

5 * 400 descend to PB+10-15

5-10s drops on 5:15, 5:30, 6

10 * 25 sprint kick underwater on 2:00

all underwater alternating fins/no fins

or 2K1P on 1 breath or non fins/no board 15s all out then cruis

10 * (everything on roughly 1:00) 50 with paddles and chutes 50 without chutes

rest

3 * 500 ascend

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Sat Oct 24

2×500 1 min rest 50 pull 50 swim low SC 50 pull faster 100 swim low SC 50 pull even faster 200 swim low SC 4×50 Dec to p200 1:00 7×200 Dec 1-7 @5:00 5x all

Fri Oct 23

400 swim 100 kick 100 pull 12x25 @:45 4 pull Dec to 95% effort 4 kick Dec to 95% effort 4 swim Dec to 95% effort Circuit 1 3x300 @6:00 swim bridges Dec to 800 pace (backstroke option) Circuit 2 3xthru

Thur Oct 22

5 x 200 1) 4 x 50 descend fist closed on 1:00 2) Pull on 3:00 3) Paddles on 2:45 4 & 5) Paddles and fin on 2:30 4 x 50 kick with board way out front (snorkel) Finish by 6:35 10 minutes to get 2 tiger

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