Friday circuits Nov 10th

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