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Friday Sept 5th

  • kennethjohnanderso
  • Sep 4, 2025
  • 1 min read

Queens test set #1


20 min choice


4 * 50 descend


2 waves of 10 * 100 (Score = Pace + fastest + slowest

8 minute break to warm down and warm up


Warmdown


KBM


400 Free/Back by 100 fist/Swim by 50

600 with fins max 1/2 free - 4 dolphin kicks off every wall

3 x 100 IM

1) with flutter kick

2) with dolphin Kick

3) Regular


on or before 6:21 am 4 * 50 on 1:00 1) 15-25-10, 2) 15-25-10


6 * 25K 1-3 descend on :45 3 on RS, 3 on LS

8 * 25 15s sprint K on 1:15 - walk to wall

3 * 200 descend swim - maintaining stroke count


2 waves of 2 rounds

Flip turn countdown with fins

9-8-7-6-5-4-3-2-1 stroke


6 * 15m sprint kick underwater/swim easy on 1:15


WD

 
 
 

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