Friday Circuits Jan 9

kennethjohnanderso
1 day ago
1 min read

Updated: 18 hours ago

400, 4 x 100, 4 x 50 descend

Circuit 1

Three times thru (start at different spots in the rotation

Use your core - kick from the hips up and down

2 mins to put on Soxs and do three 10m breakouts

2 x 15s sprint kick on 1:00

2 x sprint underwater kick with fins on 1:00

Circuit 2

6 * 200 bridges with fins on 3:00

1-4 descend 5&6) hold

Circuit 3

TABATA two waves

8 * 25 swim on :30 8 x 25 swim with fins on :20

8 x 25 Kick with fins on :25

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Sat Jan 9th!

100 Back fist/A-OK/50 Swim 20s 100 Back/100 Breast fist/A-OK/50 Swim 20s 100 Back.100 Breast/100 Free fist/A-OK/50 Swim 20s 400 IM fist/A-OK/50 Swim 2 * 25 Kick small high frequency to big & powerful

Friday Jan 9 pm

800 IM flow 12 x 25 1) build 2) 5 and glide/ kick xlr8'n 3) easy sped from blocks 4) 15/10 5 & 6) speed drill of choice Back or free 18 x 100 1-3 RA descend on 1:45 +/- 5 4-6 LA descend on 1:45 +/- 5

Thur Jan 7

16 * 50 2 Drill/2 Swim 1-4) Swim on :55 5-8) with PB on 1:00 9-12) swim on :55 13-16) with fins on 50 6 x 600 on 9:00 +/- 15 max 30s on first 1 ideally 20 s then 25 then 30... each repeat is the same

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