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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Thur March 12

400 low SC each 100 gets stronger 20sr 4×100 75 free/25 IMO 10-15sr 4×50 dec @1:00 30×50@1:30 at p200 Faster Ez 4x(40 sec kick/20sec rest) Quebec Cup 12 * 100 with fins 1) 6 kicks 2) Swim 3) Swim - d

Wed March 11

400, 4 x 100 IM (8/10/16 kicks), 4 x 50 descend 4 x 100 smooth on 2:00 1 x 100 on fpp 3 x 100 smooth on 2:00 2 x 100 on fpp 2 x 100 smooth on 2:00 3 x 100 on fpp 1 x 100 smooth on 2:00 4 x 100 on fpp

Tues March 10

400 SKPS 16 x 25 Fly on :35 8 x 50 Back - under bridges on 1:00 6 * 75 Pull 1) 25 Bk/50 Br 2) 50 Bk/25 Br on 1:15, 1:20 or 1:25 (10s rest on #1) 4 x 100 descend on PB + 15-20 9,8,7... strokes into tu

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