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

15 * 50 +/- 10 5 on 60 4 on 55 3 on 50 2 on 45 1 on :40 400 various drills with fins 4 descending turns 2-6 speed drills (2 with fins/ 2...

36 minute warmup 300 Pull 4 x 75 kick descend 300 Swim 4 x 75 Pull descend 300 Kick (200 IM + 100 IM) 4 x 75 swim descend Speed work 4 x...

800 SKPS 3 * 200 on 3:30 50 Long/50 Build to 50 fast Kick that gets faster/50 Swim fast and get faster 4 * 50 1) 15- 25 -10, 2) 15 -25-...