Friday morning circuits - March 24

kennethjohnanderso
Mar 24, 2022
1 min read

Partner warmup

12 minutes don't start the swim until partner is

plank <--> 50 Free wall angels/thoracic stretches <--> 50 Back squats <--> 50 breast

4 * 25 LOTFOG fly

20 minute stations

Station A - turns

Station B - walkbacks

Three times thru - everything on 2:00

15m sprint - underwater kick only

25m sprint 35 m sprint kick only off wall

Station C - kicking

Vertical kicking 5/5/10/10/15/15 4 * 25 kicking with bags - NO BREAST KICK swim with bags 4 dolphin kicks off walls - NO BREAST KICK

400 Choice of equipment max 1/2 free

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Wed March 11

400, 4 x 100 IM (8/10/16 kicks), 4 x 50 descend 4 x 100 smooth on 2:00 1 x 100 on fpp 3 x 100 smooth on 2:00 2 x 100 on fpp 2 x 100 smooth on 2:00 3 x 100 on fpp 1 x 100 smooth on 2:00 4 x 100 on fpp

Tues March 10

400 SKPS 16 x 25 Fly on :35 8 x 50 Back - under bridges on 1:00 6 * 75 Pull 1) 25 Bk/50 Br 2) 50 Bk/25 Br on 1:15, 1:20 or 1:25 (10s rest on #1) 4 x 100 descend on PB + 15-20 9,8,7... strokes into tu

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