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

600 with fins 200 Free/Back by 100, fist/swim by 50, 100 IM no board K/6 kicks/Swim with dolphin K/6 kicks 3 * 400 on 20-30s rest 1)...

1200 S/K/Dr/S with fins 3 * 300 with increasing effort 1) Pull 2) Pull with paddles 3) every 4th 25 Fly or Breast 6 * dive and underwater...

10 * 75 on 1:30 1) fist/drill/Swim 2) 25 Scull/50 build 400 Pull "-" 4 * 50 Fast Pull with paddles on 1:15 200 Kick "-" on 4:30 4 * 50...