top of page
Search

Fri Jan 16

  • kennethjohnanderso
  • Jan 15
  • 1 min read

Race toorrrow

7 am departure


400 if free every 4th breath 3 times max

300 Kick done as 200 IM/100 stroke


3 x 200 on 4:00 descend (5s drop) to PB+ 20


400 smooth then if you have a 2nd stroke - now is the time


4 x 50 on 1:30 descend to 200 Pace


12 x 25 on 1:00

1) build

2) 15/10

3) choice of speed drilll

4) strong and loose after a tight strong underwater


2 rounds of

XYZ on 1.2.3

X =25-75

Y = 50-150

Z = 75-225


2 waves meaning this whole thing take 24 minutes

Lots of shocie and lots of reast. If in doubt.go longer it is still early season


Longsih warmup - anything but social kick


suggested template is


12 times something

3 strong 1 easy

2 strong 2 easy

1 strong 3 easy

 
 
 

Recent Posts

See All
Wed June 10

6 x 200 with increasing intensity 1) Drill with fins on 4:30 2) Drill on 4:30 3) Pull (breathing every 5 if free) on 4 4) swim on 3:30 5) Swim with paddles on 3:00 6) swim stronger - Back K/S or 50 Fr

 
 
 
Tues June 9

600 Pull/Swim/Swim with paddles - each 200 is a build 400 IM done as 50 S/50 Build Kick 200 Kick "-" within 20s of best 5 rockets from smooth to blast 800 Pull with double PB - if free (max 75%) brea

 
 
 
Thur June 4

800 fins/swim/pull/paddles by 200 400 IM 50K/50S with a build Kick 4 x 50 rotating dolphin kick 3 x 4 rockets on 3:00 rest of group joins 400 4 x 100 Swim descend, 75 kick descend if you came in at 6

 
 
 

Comments

  • Facebook
  • Twitter
  • LinkedIn

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

bottom of page