Friday Circuits Oct 10

kennethjohnanderso
Oct 10
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 Oct 14th

300 Pull on 5:00 6 x 50 Kick 1-3 descend on 1:10 300 Swim - fast turns on 4:30 6 x 50 Pull 2 strong/1 easy snorkel and paddles opt'l but encouraged on 1:00 300 Kick (200 IM/100 stroke) on 7 6 x 50 1

Fri Oct 13th

400, 3 x 100, 3 x 50 descend Circuit A body position awareness/core strength 8 x 100 on 2:00 with fins and/or paddles (RA/LA/Drill/Swim) Circuit B - all with chutes - power Three times thru 1) 25 dol

Thu Oct 12

100 Build dolphin kick 200 Fr/Bk by 100 fist/Swim by 50 300 Pull - every 4th 25 Breast 400 with paddles 300 kick with fins each 100 gets faster 200 1-2-3-4... dolphin kicks off walls 4 * 25 dolphin ki

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