Fri circuits (Apr 4)

kennethjohnanderso
Apr 3, 2025
1 min read

15 * 50 (+/- 5) - the swims on :40 are dive from side

1 on :40, 4 on :50

1 on :40, 3 on :50 1 on :40, 2 on 50

1 on :40, 1 on :50

1 on :40

1) 12 * 20-30 sprint on 1:15

2) 3 * 200 descend with fins on 6:00 (in 2 waves of 3 min) - shallow en d

3) 400 Kick for time, EBSC 25's with fins to flush

Recent Posts

See All

Jan 13, 2026

800 IM Flow with fins on 16:00 4 x 50 kick descend on 1:15 4 x 25 with Paddles PB optional on :45 400 Pull every 4th 25 1 arm Four times thru 2 x 25 on :45 #1 from dive 1 x 50 on 1:30 1 x 25 on 1:00

Mon Jan 11, 2026 pm

If you are swimming tonight do this swim Workout 1 10 x 75 (2 stroke A/2 stroke B 1) fist/drill/swim on 1:20 2) very long/50 build on 1:15 4 x 25 1) build, 2) 5 & glide - kick acceleration, 3) choice,

Sat Jan 9th!

100 Back fist/A-OK/50 Swim 20s 100 Back/100 Breast fist/A-OK/50 Swim 20s 100 Back.100 Breast/100 Free fist/A-OK/50 Swim 20s 400 IM fist/A-OK/50 Swim 2 * 25 Kick small high frequency to big & powerful

Comments