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Fri Nov 14

kennethjohnanderso
Nov 14, 2024
1 min read

KBM who are in at 6:30

600 done as RA/LA/50 Pull/50 Build on 12

4 * 75 Free or Back on 1:30 1st turn underwater, 2nd turn fast

300 Pull every 4th 25 fly or breast on 6

4 * 75 S/K/S with fins on 1:20

10 min choice

3 * 50 sprint

4 * 200 IM

Fly Kick or Sswim

Back Swim Kick

Breast = 2K1P

Free = very long arms, strong kick

Queens & 6:00 KBM swimmers

600 done as RA/LA/50 Pull/50 Build on 12

4 * 75 Free or Back on 1:30 1st turn underwater, 2nd turn fast

300 Pull every 4th 25 fly or breast on 6

4 * 75 S/K/S with fins on 1:20

Kick set <-->Aerobic set

Kick

5 times thru

2 * 15s sprint Kick on 1:00

1 * underwater on :45

50 sprint K on 1:15 4th and 5th round with fins

15s = 25 - drop board and flip into underwater sprint

Long set

3 * 400 with bridges - descend on 6:00

Last 15min

4 * 200 IM

Fly Kick or Sswim

Back Swim Kick

Breast = 2K1P

Free = very long arms, strong kick

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800 SKPS 9 *175 on 3:15 or 8 on 3:30 - (if stroke is slower than 2:25 1-4 descend to 200 time 5) hold 6-9) with fins something you can hold or 7 * 200 1-3) descend on 4:20 (if need #1 K/S, #2 3rd 50 K

600 with fins - underwater recovery 300 long Pull w/paddles 400 6 kicks/side or 2KIP (300) or Salmon drill fly 3 x 100 IM 1) with Fly Kick, 2) with flutter kick, 3) reg kick A/ or B/ A/ 20 x 35 fly or

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