Tuesday Jan 3rd, 8-10am Queens

Dec 31, 2022

1 min read

9×50 low sc free br ev 5 1:00 6×75 as fly/bk/br bk/br/fr w fins 1:20 3×250 Dec 1-3 on 4:30

10x 300 on 30 sr 1) long turns/ fast turns 2) 50 s/25 knob fast 3) Pull breath every 5 4) PBL with paddles build 5) 50 free flip into 6 strokes fast fly 6) swim with fins long breast 7) swim with fins strong choice 8)kick w fins 50k/50 dk blast on bk 9)IM 25knob/50 build 10)ra/la/s back

2x thru on :40 1 fly 2 free 2 fly 2 free 3 fly 2 free 4 fly 2 free

200 stretch

4700m

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