top of page
Home: Blog Post Gallery

Thur Feb 22

6:00-7:30 Kim 6 * 50 Bk Kick/Breast Swim 3 * 100 IM Kick 3 times thru - kicking hard through transistions 25 Fly/50 Bk/50 Br/25 Fr on...

Wed Feb 21

800 S-K-Dr-S with fins 5 * 100 IM on 2:10 K/S by 25 S/K by 25 Swim with dolphin kick throughout Swim with flutter kick throughout Swim 5...

Tues Feb 20th am

Excited to see starting block progress (!!??!!) or lack thereof :( 8 of 9 500-450-400 on average 7:30** - skip one to talk to Ken about...

Fri Feb 16

400 Free/Back by 100 fist swim by 50 300 Pull 75 reg/25 PBL - paddles optional 200 IM Kick no board each transition swim 10m in and 1...

Thur Feb 15

600-800 IM wih fins (14 min - drop up to a whole stroke or 150m each) Fly = K Bk= 6 Kicks Breast = Swim with 1 dolphin K/Pull Fr = 6...

Wed Feb 14 pm

800 S-K-Dr-S with fins 6 * 75 with paddles 1-3 descend, 4-6 hold 5 * 5-10s strong Vertical kick every 30s 4 * 25 15/10 9 * 300 on 5:00 3...

Tues Feb 13

400-800 long swimming 6 * 50 1-3 descend SC &/or time 4-6 descend to 200 Pace 2-6 * 50 1) 15/25/10, 2) 15/25/10 2-6 * 25 done as 15/10 3...

Mon Feb 12

200 free low SC 200 free/best stroke 200 free -ve split 4x50 best stroke or IM 200 free descend 50’s If racing this weekend 12x25 optimal...

Fri night Queens

300 Swim on 5:00 4 * 75 kick descend on 1:30 300 Pull on 4:30 4 * 75 swim descend (or Pull breath every 5 if free) on 1:30 300 Kick (200...

Friday morning circuits Feb 9th

250-300 Pull on 5 4 * 75 kick descend on 1:30 300 Swim on 5 4 * 75 descend on 1:20 - If Free Pull & breath every 5 25 min to here 20 min...

Thurs recovery

800 Flow with fins 5 * 100 IM on 1:50 with flutter kick throughout with fly kick throughout K/S by 25 S/K by 25 swim 4 * 200 (25 RA/50...

Wed Feb 7

4 * 200 descend 3rd 50 kick - no board 6 * 50 from the center of the pool 4 * 25 15/10 12 * 50 best average on 1:30 12 * 25 smooth on 30...

High Tempo Tuesday

400 Free/Back by 100 fist/swim by 50 300 Pull build 200 IM kick 4 * 50 build and descend down to 200 Pace on 1:15 4 * 25 15/10 8 * 25...

Saturday morning speed

2 * 400 choice 1 with fins, 1 without 300 Pull - decrease Stroke Count throughout 300 Swim - 75 Build to 80%/25 off 300 Kick - (200 IM +...

Fri Feb 2nd

600 SKP 200 S(4 * 50 descend with fins). 15 min to here 3 * 50 kick descend on 1:10 3 * 50 pull descend on 1:00 3 * 50 S descend on :50....

Thur Feb 1

400 Fr/Bk by 100 fist/Swim by 50 4 * vertical kick 5s off/5s on/10s off/10 s on – 30s rest 4 * 75 descend - 10m off all walls on 1:20 8 *...

Wednesday pm 3:30-5/5:30

800 with fins max 1/2 free min 200m drill 2*thru 300 Pull breath 3-5 if free on 5:00 5 * 50 Kick 1-3 descend on 60 200 IM drill/Swim 3:45...

Saturday am

300 with fins - max 1/2 free on 5 4 * 75 pull descend on 1:20 300 Kick "-" on 6 4 * 75 swim descend on 1:10 300 Pull - every 4th 25 off...

Fri Jan 26

Evil Kick board with partner 50 Free - plank with shoulder taps 50 Breast <--> Squats 50 Back <---> Log rolls 50 Fly <---> Mountain...

Thurs Jan 25

10*50 on 50 add a dolphin kick to 5 then reduce from 6-10 maintain similar stroke count 800 IM flow with fins - last 25 of each 200 is...

Home: Blog2
IMG-3286_edited_edited.jpg

KBM SENIOR WORKOUTS

Explore
Home: Welcome

Subscribe Form

Thanks for submitting!

Home: Subscribe
bottom of page