Fri Circuits

kennethjohnanderso
Apr 11, 2024
1 min read

Warm up

5 * 50 descend on 1:00

25 build to a great turn 5 dolphin kicks and glide for distance

3 * 100 IM smooth on 3:00 stretching and moving around between repeats

1) w/ dolphin kick

2) with breast kick

3) regular kick

Odd lanes Dive 25's - swim fast and loose to fast and then shift focus throughout

Even lanes tight core rotating kick

Group 1 - those going to Gatineau

Dives (25 min) then speed work

Group 2 - those going to NKB

meet prep, Dives 25 min

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Thur June 4

800 fins/swim/pull/paddles by 200 400 IM 50K/50S with a build Kick 4 x 50 rotating dolphin kick 3 x 4 rockets on 3:00 rest of group joins 400 4 x 100 Swim descend, 75 kick descend if you came in at 6

Wed June 3

12 x 100 2 pull on 1:50 2 swim on 1:40 30s 2 swim with fins on 1:30 2 pull on 1:30 2 swim on 1:20 or 1:25 30s or 20s 2 swim with fins on 1:10 8 x 75 on 1:15 1) 50 drill/25 build 2) speed drill

Tuesday June 2nd

800 Flow with fins 400 Fr/Bk by 100 fist/Swim by 50 8 x 25 on 1:15 1) 5&glide then kick xlr8 2) Build 3) EZ speed 4) 15/10 5-8) repeat or improvise Trials Qualifiers 4 x thru 50 Kick on 2:15 75 Kick

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