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

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