Queens Maintenance Swim (YMCA 2-3)

300 Pull build

200 kick "-"

100 IM

300 Swim strong 100 IM Kick

4 * 25 sprint on 1:00

20 * 100 5 at fpp +10, 10 @ fpp+5 5 at fpp

Recent Posts

400 Swim 300 Pull 3 x 100 IM 1) with flutter, 2) with dolphin, 3) regular kick 6 x 50 odds = drill, evens = descend to faster than 200...

400 Flow with fins 3 * 200 100 build Pull/50 Kick/50 strong swim - 2 dif strokes 2 min 5s vertical kick/5 s scull with crossed legs/20...

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...