top of page
Home: Blog Post Gallery

Wednesday pm

500 Pull - breath every 3-5 if free 5/4 * 100 descend on 1:30 or 1:45 (count strokes on 1st and 4th 25 300 25 Dr/50 Build - max 2 dif...

Tuesday Tolerance

800 SKPS - fins for up to 400m 4 * 50 descend on :45 (+5 for non free?) Vertical kicking (5 down/5 up/10 down/10 up/30s recovery) * 3 4 *...

Tues Jan 23

400 with fins K/RA/LA/Swim by 25 300 Pull every 4th 25 off 200 IM kick 4 * 25 15/10 Three times thru all on :40 15m breakout on fast turn...

Wed Jan 17

400 Dr/S/K/S by 50 6 * 50 Bk K/Br swim 6 * 50 build into sprint turn and fast 10m 4-6) with fins 4 * 100 IM on 1:45 – 1st 3 with fins...

Tuesday Jan 16th

800 with fins - max 1/2 free swim, min 200 Kick 4*75 1) fist/Drill/Swim, 2) Scull/50 Build 4 * 25 15/10 Finish by 6:25 If returning...

Mon Jan15

800 SKPS 4 * 50 descend to 200 Pace on 1:00 4 * 75 choice on 1:30 26 minutes to here 4 * 200 Descend - if free get down to something you...

Sat Jan 12

3/400, 2 or 3 * 100 descend long turn, double turn, fast turn at 8:12 8 * 25 on 1:00 1) scull or eggbeater 2) underwater kick (of stroke...

Fri Jan 12

200 Swim 4th 25 Fly or Br 200 Pull - 4th 25 Fly 200 Swim - 4th 25 Fly or Br 200 PBL - 4th 25 kick on PB 50's on 1:10 until 6:25 25 build...

Thur Jan 11

8 * 50 descend SC &/or time - if you max out switch strokes 800 IM 100 Flw/4 * 25 descend Choose Station 1 20 min EMOM 15s sprint kick...

Wed Jan 10th

300 Swim on 5 4 * 75 kick descend on 1:30 300 Pull on 5 4 * 75 swim descend on 1:20 300 Kick (200 IM + 100 Choice) on 6:00 4 * 75 Pull...

Tues Jan 9th

400 on 7 4*100 Dr/S/K/S by 25 EBSC 25's 4 * 25 15/10 36 * 50 on 1:00 1-18) 2 fast, 1 easy 19-36) 1 fast, 2 easy 6 * 100 on 2:00 75 build...

Mon Jan 8 pm

800 IM flow with fins - feel free to double up on one stroke and skip another 6 * 75 descend in groups of 2 on 1:30, 1:20, then 1:10...

Sat Jan 6

6 * 100 with fins RA/LA/Kick drill/Swim Dive and 2*3 kicks, then 2*4 then 2*5 then 2*6 - faster tempo each time, 1 * back down 300 Pull...

SPRINT!!

300 max 100 Free on 6:00 3 * 100 IM descend with fins 1) dolphin kick, 2) free kick, 3 choice on 2:30 3 * 50 descend on 1:30 3 * Vertical...

Fri Jan 5th 8-9:30 am

300 Pull on 5:00 4 * 75 swim descend on 1:20 300 Kick on 6:00 - Chloe & Annie PBL with paddles 4 75 Pull descend on 1:20 300 Swim on...

Jan 4th TPASC

3 * 800 IM flow with fins IM K/S by 25, 50 or 100 Choice of stroke(s) each 200 the same, each 200 gets faster Three times through 50...

Training camp 2

800 S/Kick/Drill/S with fins or 600 S/K/P/S 300-400 Fr/Bk by 100 fist swim by 50 3 or 4 * 50 descend to 200 pace 4 * 25 15/10 30 min...

Tuesday Jan 2, 2-4 pm TPASC

LCM!! 12*75 on 1:20 or 1:30 Swim easy max 66% free 3 jumps of bottom between repeats from bounces to explosive jumps 12*100 on 1:40, 1:50...

Thur Dec 21

200 Choice on 4 32 * 25 Kick 4 on :35 rotating no board, 2 on 25 (Chloe and Annie Swim 4 IM order then 50 fast IM order for 4, choice for...

Home: Blog2
IMG-3286_edited_edited.jpg

KBM SENIOR WORKOUTS

Explore
Home: Welcome

Subscribe Form

Thanks for submitting!

Home: Subscribe
bottom of page