Queens
arrive at 6:00 and do the last 1/2 hour OYO after doing this workout or
arrive at 6:30 and do the workout
800 IM with fins - your choice of how you complete it - 15 mins
600 Pull - every 4th 25 off stroke 400 IM done as 16 * 25 on 3-5s rest - great breakout
200 K work 5m in and 5m out of walls
40 minutes to here
6 * 200 ascend on 2:45, 3:00 or 3:15 or 175m
3rd 50 Kick - no board or 2K1P breast
Fly (50 Fly/25 choice/25 Fly/50 dolphin Kick/25 choice build into 25 fly)
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