Last practice at Queens

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

Recent Posts

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first 1/2 hour 800 done as: 100 Pull/50 kick/50 Swim - each 200 gets stronger 800 with fins done as: 25 RA/25 LA/50 Kick no board/100...