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

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