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