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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Thur Dec 18

4 x 25 SSS on :45 3 x 100 on 1:45 descend to PB + 10% 4 x 25 1 arm knuckle paddle, 1 arm reg paddle on 1:00 3 x 100 descend - 3rd 25 kick on 1:45 (1/2 RS, 1/2 KS) 4 x 25 Zombie Kick on 1:00 3 x 100 de

Mon Dec 15th

16 * 50 1-4) pull - max 4 breaths per 25 on :55 5-8) kick descend on 1:05 9-12) swim with knuckle paddles 13-16) IM switch - finish with Free - flip into fly 5 x 400 ascend 1) IM with fins (can kick F

Fri Dec 12

300S on 5:30 6 x 50 pull with paddles (kuckle style hold) 1-3 descemd :55 300 K (200 IM + 100 stroke) on 7:00 6 x 50 Fly /Back, Back/Breast. Breast/Free on :55 300 Pull long *ever 3/5 breathing if fr

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