Friday morning circuits

kennethjohnanderso
Nov 30, 2023
1 min read

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

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Sat July 4

14 x75 4 x 75 on 1:20 1 x 75 on 1:05 3 x 75 on 1:20 1 x 75 on 1:05 2 x 75 on 1:20 1 x 75 on 1:05 1 x 75 on 1:20 1 x 75 on 1:05 2 x 3 * rockets with fast turn in and out after #3 on 1:30 400 choice inc

Friday July 3

4 x 100 on 1:40 4 x 100 with fins on 1:30 3 x 100 on 1:30 3 x 100 with fins on 1:20 2 x 100 on 1:20 2 x 100 with fins on 1:10 20s to take fins on and off 400 Pull - pull with paddles - PBL - PBL wit

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