top of page
Search

Fri night Queens

  • kennethjohnanderso
  • Feb 9, 2024
  • 1 min read

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 IM plus 100 IM)


Three times thru

50 done as 25 sprint from dive/8s rest/8m sprint underwater choice of kick/finish smooth

100 done as 25 sprint from dive/8s rest/8m sprint underwater choice of kick/finish smooth scanning for stroke errors when swimming smooth

2 * sprint on 1:00 (choice of max tempo work until you can't maintain

options include Vertical kick, spin drill, head up, egg beater....


10*100 smooth with fins for 60m slight build into turn and longer than usual dolphin kick off last wall


3 * 300 ascend



 
 
 

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