Friday circuits Nov 10th

kennethjohnanderso
Nov 9, 2023
1 min read

300 Pull Build

300 IM K (200 IM/then fast 100IM) 11:00 to here

6 * 50 IM switch on :55 or 1:00

1) Fly/Bk 2) Bk/Br

3) Br/Free

4 * 25 on 1:00 )or 45 if on slower pace time above)

1) 15/10

2) build to great finish

Circuits (20 minutes each)

1) Turns in shallow end

2) overspeed

3) Kick Set

4 * 15s sprint kick on :45

3 or 4 * 50 on 1:30 1-2) something you can hold for 200 (skip #2 if only doing 3) 3) sprint 4) something you can hold for 200

200 for time on 4:30

4 * 75 spint kick on 1:45

If not doing IM then only 4 * 75 at end should be dif stroke

Recent Posts

See All

Sat June 27

300 3 x 100 3 x 50 descend 4 x 75 with fins 6 kick pause to 4 kicks to 2 to none to high turnover 300 choice at 8:25 2 x 50 sprint from dive 11 x 50 kick on 2:00 1-5) regular kick 6-8) with chutes 9

Fri June 26

800 Flow with fins 3 x 200 descend to PB+20 on 4 4 x 15s sprint Kick on 1:15 6 x speed drills on 1:15 three times thru 25 on 1:00 50 on 2:00 75 on 3:00 add 30 s to pace time each round 400, 300, 200,

Thur June 25

300 Pull 1st 25 of each 100 LADP on 5:30 4 x 75 S descend on 1:15 300 K (200 choice + 100 IM) on 6 4 x 75 Pull Bk/Br choice of split on 1:20 300 S each 100 gets faster on 5 4 x 75 Kick IM order on 1:3

Comments