Friday Oct 7th Circuits

kennethjohnanderso

Oct 6, 2022

1 min read

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

Recent Posts

See All

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

Comments