top of page
Search

Explosive!

kennethjohnanderso
Nov 15, 2023
1 min read

400 Free/Back by 100 fist/Swim by 50

300 Pull with paddles every 4th 25 off stroke

200 build kick with fins


8 * 75 on 1:30

1) RA with build kick

2) LA with build kick

3) Swim with build kick

4) Swim with fins - build kick

or

Breast 1) 3K1P, 2) 2K1P, 3 & 4) with fins and fast hands


5 times thru (30s apart)

  • triangle to bottom - 5 dolphin kicks through surface swim easy to 15m mark 1:00

  • 5 * explode off bottom and get to shallow end 2:00

  • 5 fast turns in shallow end 3:00

  • Walk back 1:00

5 * 150 ascend your choice of pace

taking fewer strokes per length each repeat

 
 
 

Recent Posts

See All
Sat Oct 24

2×500 1 min rest 50 pull 50 swim low SC 50 pull faster 100 swim low SC 50 pull even faster 200 swim low SC 4×50 Dec to p200 1:00 7×200 Dec 1-7 @5:00 5x all

 
 
 
Fri Oct 23

400 swim 100 kick 100 pull 12x25 @:45 4 pull Dec to 95% effort 4 kick Dec to 95% effort 4 swim Dec to 95% effort Circuit 1 3x300 @6:00 swim bridges Dec to 800 pace (backstroke option) Circuit 2 3xthru

 
 
 
Thur Oct 22

5 x 200 1) 4 x 50 descend fist closed on 1:00 2) Pull on 3:00 3) Paddles on 2:45 4 & 5) Paddles and fin on 2:30 4 x 50 kick with board way out front (snorkel) Finish by 6:35 10 minutes to get 2 tiger

 
 
 

Comments

  • Facebook
  • Twitter
  • LinkedIn

©2021 by KBM Senior Swims. Proudly created with Wix.com

bottom of page