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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Mon Dec 15th

16 * 50 1-4) pull - max 4 breaths per 25 on :55 5-8) kick descend on 1:05 9-12) swim with knuckle paddles 13-16) IM switch - finish with Free - flip into fly 5 x 400 ascend 1) IM with fins (can kick F

Fri Dec 12

300S on 5:30 6 x 50 pull with paddles (kuckle style hold) 1-3 descemd :55 300 K (200 IM + 100 stroke) on 7:00 6 x 50 Fly /Back, Back/Breast. Breast/Free on :55 300 Pull long *ever 3/5 breathing if fr

Thur Dec 11

Queens 4 x 400 1) Pull on 6:30 2) Swim 6:00 3) swim or pull with paddles 5:30 4) swim with fins 5:00 36 x 25 on 1:00 1-2) chutes 3-4) sprint kick 5) underwater from dive 6) sprint 7-8) sprint with fin

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