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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Fri Oct 23

400 swim 100 kick 100 pull 12x25 @:45 4 pull Dec to 95% effort 4 kick Dec to 95% effort 4 swim Dec to 95% effort Circuit 1 3x300 @6:00 swim bridges Dec to 800 pace (backstroke option) Circuit 2 3xthru

Thur Oct 22

5 x 200 1) 4 x 50 descend fist closed on 1:00 2) Pull on 3:00 3) Paddles on 2:45 4 & 5) Paddles and fin on 2:30 4 x 50 kick with board way out front (snorkel) Finish by 6:35 10 minutes to get 2 tiger

Wednesday Oct 21

Somewhat recovery 5 x 200 1) Free 2) Free-Breast 3) Free-Back 4) Free-Fly 5) RIMO 20 x 50 Kick on (1:00-55-50-45) or +5 or +10) then 1 on 1:10 Option A 6 x 400 on 6 or 6:30 1) Pull Breath every 3-5 by

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