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  • kennethjohnanderso

Friday circuits - May 24

20 *25 - at least 8 non free

4 on 30, 2 on :25

3 on 30, 3 on :25

2 on 30, 2 on :20

1 on 30, 3 on :20


300 Pull, 200 IM Kick, 4 * 25 on :45 15/10


Eleven minutes per lane


Lane 1

(3*10s on 10 s off vertical dolphin/ 2 dolphin kicks off wall) 4 times thru


Lane 2

18 * 25 with fins on 30

1&2) sprint kick 3&4) sprint swim


Lane 3

500-600 pull - snorkels optional


Lane 4

8 * 25 with chutes

IM order 2 Fly, 2 Bk...


Lane 5

9 * 50 on 1:00

  1. Free/Flip into fly

  2. Fly/Back

  3. 50 Fly


Lane 6

8 * 25 15s sprint K


Lane 7

5/6 or 7 * 100 descend on 1:40, 1:35 or 1:30


Lane 8

400 IM Flow with fins


Lane 9

12*25 Breast

  1. Streamlined kick

  2. 3K1P

  3. 2K1P

  4. Swim

  5. Pull

  6. Pull


Lane 10

5 triangles

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