Friday circuits

kennethjohnanderso
Oct 27, 2022
1 min read

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

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Thur June 4

800 fins/swim/pull/paddles by 200 400 IM 50K/50S with a build Kick 4 x 50 rotating dolphin kick 3 x 4 rockets on 3:00 rest of group joins 400 4 x 100 Swim descend, 75 kick descend if you came in at 6

Wed June 3

12 x 100 2 pull on 1:50 2 swim on 1:40 30s 2 swim with fins on 1:30 2 pull on 1:30 2 swim on 1:20 or 1:25 30s or 20s 2 swim with fins on 1:10 8 x 75 on 1:15 1) 50 drill/25 build 2) speed drill

Tuesday June 2nd

800 Flow with fins 400 Fr/Bk by 100 fist/Swim by 50 8 x 25 on 1:15 1) 5&glide then kick xlr8 2) Build 3) EZ speed 4) 15/10 5-8) repeat or improvise Trials Qualifiers 4 x thru 50 Kick on 2:15 75 Kick

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