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