Friday Sept 5th
- kennethjohnanderso
- Sep 4
- 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