Tuesday Sept 10 am Queens

800 SKPS

4 * 100 Swim w/ a build Kick

4 * 200 choice on 3:00, 3:20 or (3+100m) 3:40 "-" and descend. long walls

6 * 25 1) 5&glide, 2) Build to fast touch, 3) 15/10

3 waves of (8 * 25)

Rd 1 on :25

Rd 2 on :30 - if you have a different stroke - use if

Rd 3 with fins - on 30 but 37.5m

Last 20 min

600 broken into 200's done with last 50 flow, last 100 Flow, last 150 Flow