Friday morning circuits

Warmup

10 * 75 1) Fist/Drill/Swim, 2) Scull 50 build on 1:20 or 1:30 (8)

400 Free back by100 6Kicks/Swim by 50

4 * 100 descend (#3 at 800 Pace)

Circuit 1 - Free or Bk broken 800 15/20/25s @ 200

or Br/Fly

200 Sprint on 5:00

2 * 100 at pace from 200 on 3

3 * 50 on 3:00 at pace from 100s

Circuit 2

open turns (IM)

Circuit 3

4 x 25 Free no splash :45

1 x 50 stroke @ 200 Pace 1:00

1 x 50 Free Easy 1:00

12x25 stroke @ :40 @ 100 Pace

4 x 25 Free no splash :4