Friday morning circuits Feb 9th

kennethjohnanderso

Feb 8, 2024

1 min read

250-300 Pull on 5

4 * 75 kick descend on 1:30

300 Swim on 5

4 * 75 descend on 1:20 - If Free Pull & breath every 5

25 min to here

20 min circuits

100's swim with fins (min 5 dolphin kicks off walls)

(IM, choice, IM order, pace time - depending on group)

Three ?? times thru

25 sprint from dive/break/8m sprint Kick from push/finish 25

25 sprint from dive/break/8m sprint Kick from push/finish 75

2 * speed drill

3 * 300 ascend - if racing at skins or OUA DPS, tight off walls

IM turns

single stroke turns into great breakouts

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Sat Oct 24

2×500 1 min rest 50 pull 50 swim low SC 50 pull faster 100 swim low SC 50 pull even faster 200 swim low SC 4×50 Dec to p200 1:00 7×200 Dec 1-7 @5:00 5x all

Fri Oct 23

400 swim 100 kick 100 pull 12x25 @:45 4 pull Dec to 95% effort 4 kick Dec to 95% effort 4 swim Dec to 95% effort Circuit 1 3x300 @6:00 swim bridges Dec to 800 pace (backstroke option) Circuit 2 3xthru

Thur Oct 22

5 x 200 1) 4 x 50 descend fist closed on 1:00 2) Pull on 3:00 3) Paddles on 2:45 4 & 5) Paddles and fin on 2:30 4 x 50 kick with board way out front (snorkel) Finish by 6:35 10 minutes to get 2 tiger

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