Friday morning circuits

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

Recent Posts

800 IM flow with fins 400 IM K/S/Drill/S by 25,/50 or 100 300 Pull on 5 4 * 75 Kick descend on 1:45 300 Swim on 4:30 4 * 75 Pull descend...

600 with fins 200 Free/Back by 100, fist/swim by 50, 100 IM no board K/6 kicks/Swim with dolphin K/6 kicks 3 * 400 on 20-30s rest 1)...

1200 S/K/Dr/S with fins 3 * 300 with increasing effort 1) Pull 2) Pull with paddles 3) every 4th 25 Fly or Breast 6 * dive and underwater...