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 free/Back by 100 fist swim by 50 3 * 100 3rd 25 fast streamlined kick 5 * 50 1-3 descend to 200 Pace then hold on 1-2) on 1:00 3-5)...

300 Pull 4 x 75 Swim with fins descend to 100 speed 300 Kick (200 IM + 100 best stroke) 4 * 75 with paddles - descend very long only...

12 *75 1-6 with fins on 1:20, 7-12 no fins on 1:30 1) fist/Drill/Swim 2) scull/50 Build twice thru Shooter from push - shallow end ramp...