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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Wed Sept 23

400 IM flow with fins 300 kick (200 IM + 100 stroke 4 x 50 swim descend to 200 pace (stroke A) 2 x 50 descend to 200 pace (stroke B) finish by 6:35 twice thru (may have to do the first three in a diff

Tues Sept 22

400 Fr/Bk by 100 fist/Swim by 50 400 6 kicks per side with fins - free or back water pressing on back of han 200 IM Drill and or swim at 6:35 10 x 75 on 1:30 1) fist/drill/Swim 2) 5 and glide - kick

Mon Sept 21

800 IM flow 4 x 100 25 Drill/75 build At 6:35 40 x 100 +/- 5 or 10s 16 on 1:40 12 on 1:35 8 on 1:30 4 on 1:25 Decide wether you are starting on 1:45, 1:40, 1:35 or 1:30 choose your order from A/ Free/

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