Friday Oct 7th Circuits

16/15/13 * 50 4 on:50 + 5 or :10 (3)

1 on:40 + 5 or :10

4 on :50 + 5(3) or :10 (3)

2 on 40 + 5 or :10

4 on :50 + 5 or :10 (3)

1 on :35 + 5 or :10

2 * 5/5/10/10/15/15 Vertical dolphin K = 30s rest between rounds

4 * 100 IM on 1:45/1:55 or 2:05 (3) 1) with dolphin kick 2) with flutter kick

3) K/S

4) S/K

Circuit 1 - aerobic pull 3x150 Dec pbl with paddles 2:30

2x75 strong pbr 1:15

3x150 Dec pbm with paddles 2:20

2x50 fast swim :50

Circuit 2 - 50's under 12.5m rope

Circuit 3 - Flip turns