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

800 IM flow with fins 400 IM K/S/Drill/S by 25,/50 or 100 300 Pull on 5 4 * 75 Kick descend on 1:45 300 Swim on 4:30 4 * 75 Pull descend...

600 with fins 200 Free/Back by 100, fist/swim by 50, 100 IM no board K/6 kicks/Swim with dolphin K/6 kicks 3 * 400 on 20-30s rest 1)...

1200 S/K/Dr/S with fins 3 * 300 with increasing effort 1) Pull 2) Pull with paddles 3) every 4th 25 Fly or Breast 6 * dive and underwater...