Friday circuits September 9,2022

Group 1 Ben Shaun Annie Amelia Ella Ryan Jericho Patrick Talyn Jericho Kirk Tony Bryn

Group 2 Zan Dash Ethan Reagan Julia Chloe Lauren Helena Maggie Kaitlyn Fiona Kayla Kaie

Group 3 Isla Anna Eve Erika Jacob Devin Nick Wesley Adam Marcus Dylan Justice Claire

250-300 Pull or Swim (breathing every 5)250-300 Pull or Swim (breathing every 5)250-300 Pull or Swim (breathing every 5)250-300 Pull or Swim (breathing every 5)

200 IM RA-LA/DA/2K1p or breast with dolphin K200 IM RA-LA/DA/2K1p or breast with dolphin K200 IM RA-LA/DA/2K1p or breast with dolphin K200 IM RA-LA/DA/2K1p or breast with dolphin K

6 * 756 * 756 * 756 * 75

1) Fly/Back/Breast1) Fly/Back/Breast1) Fly/Back/Breast1) Fly/Back/Breast

2) Back/Breast/Free2) Back/Breast/Free2) Back/Breast/Free2) Back/Breast/Free

4 * 25 rotating kick4 * 25 rotating kick4 * 25 rotating kick4 * 25 rotating kick

4 * 25 1) build, 2)15/104 * 25 1) build, 2)15/104 * 25 1) build, 2)15/104 * 25 1) build, 2)15/10LLLL

20 min station20 min station20 min station20 min stations

Station 1 Strength and stabilityStation 1 Strength and stabilityStation 1 Strength and stabilityStation 1 Strength and stability

Station 2 AerobicStation 2 AerobicStation 2 AerobicStation 2 Aerobic

Station 3 Vertical dolphin kicking and tiger sprints Station 3 Vertical dolphin kicking and tiger sprints Station 3 Vertical dolphin kicking and tiger sprints Station 3 Vertical dolphin kicking and tiger sprints Station 2

Station 2 is : Group 1 With fins and snorkels 18 min continuous swim as 25 drill choice/50 swim choice/25 IMO Group 2 With fins 3×400 on 6:00 as 25 6kick switch/50 build/25 IMO Group 3 With fins 3×350 or 400 on 6:00 as above