Tuesday Queens 6:30-7:50 PM

Max 1/2 hour

500 Long walls

400 Distance per stroke

300 PBL with paddles, snorkel

200 kick "-"

4 * 25 15/10

at 7:00

200 strong pull or swim on 3:20

4 * 50 on :50 (#3 fast)

200 pull or swim (choice of which 150m is strong on 3:00

4 * 50 on 1:00 - 2 and 4 fast

200 pull or swim (choice of which 100m is strong 3:00)

4 * 50 on 1:10 - 1, 2 and 4 fast

200 pull or swim (choice of which 50m strong 3:20

4 * 50 all fast on 1:20

Last 15 min

8 * 75 S/K on 1:20

#1 Swim if you get more than 5 s rest then 2) is 50S/25 Kick

when you get more than 5 s rest add kick, less than 5s reduce kick.

This is a practice for some up/down sets in the future