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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