Friday Sept 5th

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