Thur Feb 2 Queens am

8 * 75 with snorkel on 1:20

1) fist/drill/swim 2) scull/50 Build

4 * 100 IM (8/10/1/6) with fins on 1:30 3 * 200 descend to effort = PB +20

twice thru - 2nd round with paddles

3 * 25 strong on :45 - great finishes 1 * 35 increase to full speed into wall for a fast turn on 1:30 back to wall 3 * 25 strong on :45 - great finishes

1 * 40 increase to full speed into wall for a fast turn and sprint 15 off wall on 1:30

3 * 25 strong on :45 - great finishes

1 * 50 strong on :45

last 40 minutes

800, 600, 400, 200

1 repeat is very long

1 repeat is very slow 1 repeat is pull 1 repeat is choice with fins