CONVERSE EMAIL REGISTRATION 15% OFF PROMOTIONEnter your unique promo code (provided via email) at checkout or present this email in-store to redeem offer. Cashier code: WEWednesday October 1st, 2025

CONVERSE EMAIL REGISTRATION 15% OFF PROMOTION

CONVERSE EMAIL REGISTRATION 15% OFF PROMOTION

SP/HP/Queens

Queens swimmers can repeat warmup or do your own

Warm up

10 * 75 on 1:20

1) fist/Drill/Swim

2) A-OK/50 Build

twice thru

• 100 5 kicks off wall on 1:50

• 50 15-25-10 on :50

• 50 15-25-10 on :50

3 x 100 IM on 1:50 8/10/1/6 kicks off wall

Aerobic Power – the main set for tonight

21 x 100 

6 easy on 1:30 (fins?)

5 FPP+10, 

4 easy on 1:30, 

3 FPP+5, 

2 easy on 1:25, 

1 FPP

Warm down

• 400 Kick fast 5m in and out of walls

• 300 PBL

• 200 RA/LA/Kick Drill/Swim

• 100 DA back

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P5 and a few SP Oct 1st

Warmup:

TBA

4x thru (Round 2,4 with pads)

• 25 cruise@ :30

• 125 at p400 @ 2:30

• 75 strong cruise @1:15

• 275 at p400 @ 5:00

Warmdown:

TBA