Queens 1 hour at the Y (2-3)
400, 3 * 100 descend
4 * 50 1) 15-25-10, 2) 15-25-10
4 * 25 15/10
27 * 50 on 1:00
1-9) 2 fast, 1 long
10-18) 1 fast, 1 long
19-27) 1 fast 2 long
KBM HP (4-6)
800 SKPS
600 Pull with snorkel and fins 4 out/ins from block
4 * 25 descend from dive (100 pace+1, 100 pace, 100 pace -1, fast)
400 IM K/S/K/S by stroke
5 * 200 descend - third 50 always a strong kick - no board
200 choice
3 times through
20m easy speed
10 min to do 75 sprint & 100 Sprint or 200 fast
600 Choice warmdown (anything but kick)
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