January 4th 8-9:30am Queens

400 with fins 75free/flip into 25 breast 6×50 25 catchup back/25 s 1:10 4×50 as 15/25/10 1:15 4×25 as 15/10 1:00

2x thru: 300 w fins finger drag/free s 30 sr 300 IM dr/knob/s 30-45 sr 6×50 1:10 maint SC rd 1 free rd 2 nf 3×100 Dec 2:00 200 kick 5:00

OR

Swimmers on practice #3 150’s holding best avg all repeats on 2:30 1×150 100 smooth 2×250 100 smooth 3x 150 100 smooth 4×150 100 smooth 5×150 100 smooth 2 min rest 175 faster than 200 time