Friday morning circuits

kennethjohnanderso
Mar 9, 2023
1 min read

12 * 75 4 on 1:30, 4 on 1:20, 4 on 1:10

1) fist/drill/Swim

2) Scull/50 Build

3&4) knuckle paddles

4 * 200 - non free descend to PB + 15 on 3:00, 3:15 or 3:30 or 150/175/175/200

18 min circuits

Keith streamlining and dolphin kick

Carla Kick 4 * (3 * (15s sprint kick then glide on 1:00), 1 * 50 sprint kick on 1:00)

Ken Dives and Speed drills

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Saturday morning test set

300 Pull on 5:00 4 x 75 Kick descend on 1:45 300 Swim on 4:30 4 x 75 Pull descend on 1:30 300 Kick on 6:30 4 x 75 swim descend on 1:15 dif strokes and speeds can decrease distance Test set 2 waves WD

Fri Dec 19

400 Free/Back by 100 alternate 1 fist closed/1 hand open by 50 300 Pull 75 build into every 4th 25 Breast or Fly 3/5 breathing when free 3 * 100 IM - strong kick in and out of walls Choose 2 (can do

Thur Dec 18

4 x 25 SSS on :45 3 x 100 on 1:45 descend to PB + 10% 4 x 25 1 arm knuckle paddle, 1 arm reg paddle on 1:00 3 x 100 descend - 3rd 25 kick on 1:45 (1/2 RS, 1/2 KS) 4 x 25 Zombie Kick on 1:00 3 x 100 de

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