Friday circuits May 6, 2022

kennethjohnanderso
May 5, 2022
1 min read

400 Fr/Bk by 100 fist/swim by 50

6,5 or 4 * 50 Bk kick/Breast Swim

4 * 75 on 1:20 or 1:30 descend SC and/or time

20 min each of

1) Power circuit Goup C starts here then moves to 2)

2) Speed Circuit Group A starts here then moves to 3)

3) Fly circuit Group B starts here then moves to 1)

WD with 14 * 25 1 on :20

1 on :30

1 on :40

1 on :20

2 * 25 on :30

1 on :40

repeat dif stroke

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Saturday morning test set

300 Pull on 5:00 4 x 75 Kick descend on 1:45 300 Swim on 4:30 4 x 75 Pull descend on 1:30 300 Kick on 6:30 4 x 75 swim descend on 1:15 dif strokes and speeds can decrease distance Test set 2 waves WD

Fri Dec 19

400 Free/Back by 100 alternate 1 fist closed/1 hand open by 50 300 Pull 75 build into every 4th 25 Breast or Fly 3/5 breathing when free 3 * 100 IM - strong kick in and out of walls Choose 2 (can do

Thur Dec 18

4 x 25 SSS on :45 3 x 100 on 1:45 descend to PB + 10% 4 x 25 1 arm knuckle paddle, 1 arm reg paddle on 1:00 3 x 100 descend - 3rd 25 kick on 1:45 (1/2 RS, 1/2 KS) 4 x 25 Zombie Kick on 1:00 3 x 100 de

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