Friday Circuits Oct 10

kennethjohnanderso
Oct 10, 2025
1 min read

12 x 50

2 on :45

2 on :40

2 on 45

1 on 35

1 on :45

1 on :35

3 on :50

6 x 50 IM switch

Circuit A - Dives

Circuit B - 3 tiger sprints

Circuit C - Paddles optional

2 x 150 with fins on 1:45, or 2:00

3 x 50 Pull (leave fins on if needed) pn :50 or :55 descend 1-3

2 x 150 with fins on 1:45 or 2:00

3 x 50 Pull fast

Warmdown

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Sat Feb 6

8 * 75 with fins on 1:20 (50 build into 4 sprint kicks on back then roll and break out/swim easy) 300 with paddles (PB optional) SSS 4 x 50 kick descend 200 choice 3 x 50 sprint for time on 5:00 300 s

Fri Feb 5th

800 SKPS 9 *175 on 3:15 or 8 on 3:30 - (if stroke is slower than 2:25 1-4 descend to 200 time 5) hold 6-9) with fins something you can hold or 7 * 200 1-3) descend on 4:20 (if need #1 K/S, #2 3rd 50 K

Thu Feb 5 2025

600 with fins - underwater recovery 300 long Pull w/paddles 400 6 kicks/side or 2KIP (300) or Salmon drill fly 3 x 100 IM 1) with Fly Kick, 2) with flutter kick, 3) reg kick A/ or B/ A/ 20 x 35 fly or

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