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kennethjohnanderso

Nov 30, 20231 min read

Friday morning circuits

8 * 75 on 1:30

1) fist/drill/swim

2) scull/50 build

300 Pull every 4th 25 fly or breast

200 Kick - 3rd 50 sprint

3 * 50 descend to 200 pace

20 min circuits

1) shallow end technique

2) broken 200

3) Descending pull set paddles and snorkels optional

1:40/100 to 1:20/100 or

1:45/100 to 1:25/100 or

1:50/100 to 1:30/100 or

1:55/100 to 1:35/100

300

250

200

150

100

4 * 50

1) 20m sprint Kick/30 swim easy

2) 15m sprint kick/35 swim easy

3) 10m sprint kick/40m swim easy

4) 5m sprint kick/45m swim easy

Recent Posts

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Wednesday Dec 11

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...

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