Feb 21,2022

Family Day Feb 2022 3:45-5:30 at Queens

300 Swim 4 * 75 Kick descend or 6 300 Pull – enter at 7/exit at 2 4 * 75 swim descend using increased tempo 300 Kick – each 100 gets faster 4*75 Pull descend using increased length (Finish by 4:21) 4 * 25 on 1:00 (15 sprint/10 long)

Three times through

4 * 100 on 2:00 Rd#1 work turns rd#2 200 pace+4 Rd #3 200 Pace +2 2* 75 on 2 – beat ¾ of 100 time 4 * 50 on 2 – beat ½ of 100 time

goal times for 75’s

1:20 go under 1:00 1:16 go under 57 1:12 go under 54 1:08 go under 51 1:04 go under 48 1:00 go under 45 56 go under 42 52 go under 39