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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