Fri Oct 21 Circuits

20 Min warm up 200 Fr/Bk by 50 fist swim by 25

400 IM (Fly K/Bk=DA/Br=2K1P/Free=Build

3, 4 or 5 * 50 descend 4,2, or 0 * 25 (15/10)

Circuit 1 12/11 or 10 * 100 on fpp

Circuit 2 4 tiger sprints

Circuit 3 Technique work

Recent Posts

800 IM flow with fins 400 IM K/S/Drill/S by 25,/50 or 100 300 Pull on 5 4 * 75 Kick descend on 1:45 300 Swim on 4:30 4 * 75 Pull descend...

600 with fins 200 Free/Back by 100, fist/swim by 50, 100 IM no board K/6 kicks/Swim with dolphin K/6 kicks 3 * 400 on 20-30s rest 1)...

1200 S/K/Dr/S with fins 3 * 300 with increasing effort 1) Pull 2) Pull with paddles 3) every 4th 25 Fly or Breast 6 * dive and underwater...