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 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

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