Fri circuits (Apr 4)

kennethjohnanderso
Apr 3
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

Fri Dec 12

300S on 5:30 6 x 50 pull with paddles (kuckle style hold) 1-3 descemd :55 300 K (200 IM + 100 stroke) on 7:00 6 x 50 Fly /Back, Back/Breast. Breast/Free on :55 300 Pull long *ever 3/5 breathing if fr

Thur Dec 11

Queens 4 x 400 1) Pull on 6:30 2) Swim 6:00 3) swim or pull with paddles 5:30 4) swim with fins 5:00 36 x 25 on 1:00 1-2) chutes 3-4) sprint kick 5) underwater from dive 6) sprint 7-8) sprint with fin

Wed Dec 10

12 * 100 on 1:40 1-3) smooth 4) faster - maintain stroke count 5-7) Smooth 8) 400 pace 9-11) smooth 12) faster again 200 drill 3 x out in out turns descending - plant feet firmly and quickly 100 dri

Comments