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Wed Sept 16

kennethjohnanderso
11 minutes ago
1 min read

AM Queens


Warm up on your own


first wave of test set at 6:40

Warm down and re-warmup 6:55-7:10

2nd wave


Warm down


Test set score = pace time + fastest repeat + slowest repeat


PM KBM

300 Swim on 5:00 4 x 75 Kick descend on 1:30

300 Pull on 4:30

4 x 75 Swim descend on 1:15

300 Kick (200 IM + 100 stroke) on 6:00

4 x 75 Pull - paddles options, snorkels encouraged on 1:00


16 x 25 on 1:15

1) build

2) 5 & glide/vertical dolphin (20) or Breast (5) kicks/Kick acceleration

3) easy speed

4) 15 / 10


5 x 200 on 3:15 with bridges


rotate through 3 times on 2:00

50 kick with socks

2 x 25 with chutes (10s rest)

2 * 25 underwater kick with fins

 
 
 

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