Friday circuits

20 minute short meet style warmup*

Suggested, abbreviated meet warmup

300-500 long swim

3 or 4 descending 50's

4 * 25 15/10

4 descending turns

*typically with more time - a general warmup would be

600-800 long swim, individualized drills, kicking or pulling descending 25's pace 50/100's depending on the race

Turns and starts to adjust to a new pool

Circuits

1) dives

2) Breast pull and paddles

3) 3-5 times Pace/Sprint/drill

some form of 50 @ 200 Pace on 1:15, 75 sprint on 1:45, 25 ez on 1:00