Monday Jan 23

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)