Queens Monday morning

400, 4 X 100, 4 X 50 descend

then

5 min OYO & chance to take or retake the 5 * 50 test

4 * 25 15/10

300 Pull on 5

4 * 75 Swim descend on 1:20

300 Kick on 5

4 * 75 Pull descend on 1:20

300 swim "-" and maintain stroke count

4 * 75 Kick on 1:30

At 7:00

500, 400, 300, 200 mix & match 4 strokes and Drill, Pull Kick swim

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...