Tuesday Nov 1

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)