Fri Oct 13th

kennethjohnanderso
Nov 7, 2025
1 min read

400, 3 x 100, 3 x 50 descend

Circuit A body position awareness/core strength

8 x 100 on 2:00 with fins and/or paddles

(RA/LA/Drill/Swim)

Circuit B - all with chutes - power

Three times thru

1) 25 dolphin kick

2) 2 breakouts - 2 min to here

3) 75 build on 2:00

4) 50 swim fast on 1:30

6) 25 swim fast on 1:00

Circuit C aerobic power

1,2,3,4,5 x 75 on FPP with :45s rest between each

less freestyle - use in case of emergency

?? 1) 50 Fly/25 Back. 2) 25 Back/50 Breast....

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