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HP/Queens – in deep end

600 s/k/p/s 300 pull pbl/pbm/pbr by 100 3×50 dec 1-3 1:00

16×25 with fins 1-8) rotating dk build every 25 @:45 9-16) alternate uunderwater dk @ 1:00 with swim @:30

SPRINT all @ 1:30 15m FTB 35m kick stqrt 25m FTB 25m from a push 35m FTB 15m kick start 50 FTB

6X50- 25 drill/25 build to fast finish @ 1:10 200 smooth @ 3:30 6×50- dec 1-3,4-6 @ 1:20 300 smooth @ 5:00 6×50- best avg 1:30 400 drill down

_________________________________________________ SP in shallow

600 s/k/p/s 300 pull pbl/pbm/pbr by 100 3×50 dec 1-3 1:00

16×25 with fins 1-8) rotating dk build every 25 @:45 9-16) alternate uunderwater dk @ 1:00 with swim @:30

SPRINT all @ 1:30 15m from a push 35m kick start 25m from a push 25m from a push 35m from a push 15m kick start 50m from a push

30×25 @ :45 maintain SC and time 1-2) fly or breast same all the way 3)choice ez

WD -TBA