SP/JP/HP first circuits of season Sept 9

250-300 Pull or Swim (breathing every 5)

200 IM RA-LA/DA/2K1p or breast with dolphin K

6 * 75

1) Fly/Back/Breast

2) Back/Breast/Free

4 * 25 rotating kick

4 * 25 1) build, 2)15/10

20 min stations

Station 1 Strength and stability

Station 2 Aerobic

Station 3 Vertical dolphin kicking and tiger sprints

Recent Posts

800 IM flow with fins 400 IM K/S/Drill/S by 25,/50 or 100 300 Pull on 5 4 * 75 Kick descend on 1:45 300 Swim on 4:30 4 * 75 Pull descend...

600 with fins 200 Free/Back by 100, fist/swim by 50, 100 IM no board K/6 kicks/Swim with dolphin K/6 kicks 3 * 400 on 20-30s rest 1)...

1200 S/K/Dr/S with fins 3 * 300 with increasing effort 1) Pull 2) Pull with paddles 3) every 4th 25 Fly or Breast 6 * dive and underwater...