top of page
Search

Fri Nov 29

kennethjohnanderso
Nov 28, 2024
1 min read

400 Maintain Stroke count and dolphin kicks off walls

300 Dif stroke maintain stroke count and kicks off all

400 with fins every 4th 25 kick - kick starts fast and gets faster

3 * 100 IM 8/10/1/6 kicks off wall


At 6:30 in position to start

Station 1/ Lanes 0-5

8 * 100 on 2:00 with bridges 1-4 descend, 5-8 hold

or Breast 75's on 1:40 with double pullouts - no bridges


Station 2/ Shallow end

4 times thru (1 min per station - includes transition)

10 fly pulls

30s hang

10 tricep extension 50 Pull buoy low


Station 3 - lanes 6-10

5 X 25 fast with chutes on 1:00 2 X 25, 1 X 50, 2 X 25 sprint kick on 1:00

5 X 50 build with big paddles on 1:00 WD




 
 
 

Recent Posts

See All
Fri Sept 11

600 Pull every 4th 50 PBL - good time to wear snorkels 400 IM flow with fins 3 x 300 descend (75 stroke A/25 stroke B - finish by 6:45 8 x 25 on 1:15 1) easy speed 2) 5 @ glide/vertical kick 20 dolp

 
 
 
Thur Sept 10

OYO until 6:15 400 long walls on 7 300 fast walls on 5 3 x 100 choice on 1:40 4 * 50 on 1:00 1) 15-25-10, 2) 15-25-10 2 waves of test set (this is to give you an idea of what the 10 x 100 will be 6 x

 
 
 
Wed Sep 9 - Kick start

OYO until 6:15 at 6:15 300 Pull on 5:00 4 * 75 swim descend on 1:20 300 swim with fins on 4:40 4 x 75 Pull with knuckle paddles descend on 1:20 300 swim long walls 4 x 75 descend swim with fins (sn

 
 
 

Comments

  • Facebook
  • Twitter
  • LinkedIn

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

bottom of page