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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600 Pull every 4th 50 PBL - good time to wear snorkels 400 IM flow with fins 3 x 300 descend (75 stroke A/25 stroke B - finish by 6:45 8 x 25 on 1:15 1) easy speed 2) 5 @ glide/vertical kick 20 dolp

Thur Sept 10

OYO until 6:15 400 long walls on 7 300 fast walls on 5 3 x 100 choice on 1:40 4 * 50 on 1:00 1) 15-25-10, 2) 15-25-10 2 waves of test set (this is to give you an idea of what the 10 x 100 will be 6 x

Wed Sep 9 - Kick start

OYO until 6:15 at 6:15 300 Pull on 5:00 4 * 75 swim descend on 1:20 300 swim with fins on 4:40 4 x 75 Pull with knuckle paddles descend on 1:20 300 swim long walls 4 x 75 descend swim with fins (sn

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