Sat Oct 3

kennethjohnanderso
Oct 4
1 min read

Queens optional loosen up swim in Shallow end Arrive at any time - get your equipment, swim easy pre-bus ride

KBM

400 IM flow with fins

400 Pull 100 stroke A/75 stroke B/25 Fly or Br

400 Swim "-" max 2 strokes/25 increase 8 * 50 1-4 descend on :50, 5-8 descend dif stroke on 1:00

Finish by 8:30

5 min break

2 waves of fast 400

5 * 100 holding 400 pace from above on

1) 2:00 2) 1:50 3) 1:40

4) 1:30

5) 1:30 or 1;20

600 Pull with paddles Free/Back/Br or Fly by 25

400 Kick build each 100

8 x 50 Sprint Kick on 2:00

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