Friday… circuits and speed September 27th, 2013

3×200 pull with paddles on 3:30 descend 1-3

10×100 on 2:00

1. 75 strong free flip into fast dk on back

2. 75 strong free flip into fast 12.5 underwater dk

3. 100 smooth choice

4. 75 strong free flip into fast fly

5. 100 smooth free

18×25 … the kick set we missed on Wed.  Rd 1,2 no fins on :40  Rd 3 with fins on :30

• 1-2) dk on back, 1 smooth, 1 fast

• 3-4) dk on board, 1 smooth, 1 fast

• 5) fast under water dk

• 6) smooth choice

Circuit 1-

24×25 – 6 of each IM order… 6 fly, 6bk…

15 metres blast , 10 metres smooth on :40 Circuit 2

800-1000 perfect technique with fins

Circuit 3

9×100 IM on 2:30   Frim = free IM meaning free instead of fly

1. Frim smooth

2. Frim fast

3. IM fast

4350 metres