Wednesday September 24, 2025

Warmup 1 – KBM HP and some SP swimmers

400 IM – snorkels

Fly = underwater recover,Back = DABreast = 2K1PFree = long arm dog paddles

repeat with fins Breast – Swim with dolphin kick

15 min to here

6 x 50 Kick 1-3 descend on 1:05 then 1:006 * 50 Pull with paddles 1-3 descend 1:00 then :55

Warmup 2 – Returning Queens swimmers

• 800 s/k/p/s by 200

• 4×75 dec 1-4 with paddles 1:20

• 18×25 choice 40/30/20

Main Set deep end:

40 x 50

• 16 every 4th one fast on :50

• 12 every 3rd one fast on :55

• 8 every 2nd one fast on 1:00

• 4 every one fast on 1:05

Warmdown:TBA

Warmup 3 – in shallow – P5 and some SP

TBA

Main Set shallow end

40 x 50

• 16 every 4th one fast on 1:00

• 12 every 3rd one fast on 1:10

• 8 every 2nd one fast on 1:20

• 4 every one fast on 1:30