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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Wed June 10

6 x 200 with increasing intensity 1) Drill with fins on 4:30 2) Drill on 4:30 3) Pull (breathing every 5 if free) on 4 4) swim on 3:30 5) Swim with paddles on 3:00 6) swim stronger - Back K/S or 50 Fr

Tues June 9

600 Pull/Swim/Swim with paddles - each 200 is a build 400 IM done as 50 S/50 Build Kick 200 Kick "-" within 20s of best 5 rockets from smooth to blast 800 Pull with double PB - if free (max 75%) brea

Thur June 4

800 fins/swim/pull/paddles by 200 400 IM 50K/50S with a build Kick 4 x 50 rotating dolphin kick 3 x 4 rockets on 3:00 rest of group joins 400 4 x 100 Swim descend, 75 kick descend if you came in at 6

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