Friday february 20th… Circuits with the Seniors!

Friday am

5 * 100 on 2:30 Descend Stroke count and/or time 5 * 75 no free 1) build, 2) work turns, 3) last 25 fast, 4) middle 25 fast, 5) first 25 fast on 2:00 2 * (5 * 50)

1) dive and glide, scull to flags/sprint 15 meters/Double arm back – with double acceleration 2) 15m tight streamline easy kick/20m sprint/Double arm back 3) build to flags/fast into wall and sprint to flags 4) 15m tight streamline easy kick/20m sprint/Double arm back 5) dive and glide, scull to flags/sprint 15 meters/Double arm back – with double acceleration

4 – 10 minute circuits groups of 5 or 6

1) 3 * 30s tricep pulls 50 meter sprint 2) 8 * 25 1) battle board kick, 2) streamlined kick on 1:00 3) 4 * (75 Sprint from blocks/25 easy) on 2:30 4) 3 * 125 with fins on 3:00 – 75 kick no board/50 Swim