top of page

Friday Sep 29

  • kennethjohnanderso
  • Sep 29, 2023
  • 1 min read

6 * 100 IM on 2:05 for # 1 then drop 5 sec each 1

1) dr

2) K/S

3) S/K

4) swim with dolphin kick throughout

5) swim with flutter kick throughout

6) Swim

12 * 75 kick on 1:40

1-4) descend

5-7) descend

8) easy, 9) fast

10) easy

11) fast

12) fast

twice through on 4:20, 4:30 or 4:40

300 Pull 300 Pull with paddles 300 Pull with paddles PBL + 30s Last 20 minutes 10 * 75 on 1:15 or 1:50 1) first/drill/Swim 2) Scull/50 Build 300 WD

 
 
 

Recent Posts

See All
Tue July 8

400 with fins 25 A-OK/ 75 build 300 Pull maintain Stroke count 200 kick "-" 4 x 100 descend to 400 Pace Racing EBSC 25's 300 Pull with...

 
 
 
Mon July 7

300 Swim 200 Pull 100 Kick 300 Pull 200 Kick 100 Swim 300 Kick 200 Swim 100 Pull 3 descending turns 3 x dive - break out and flip 3 x 50...

 
 
 
Fri July 4 OSC

10 X 75 on 1:30 1) Fist/Drill/Swim 2) 25 A-OK/50 build 6 * 50 work to maximize Stroke Count plus time 9 x 25 sprint on 1) 45, 2) 50, 3)...

 
 
 

Comments


  • Facebook
  • Twitter
  • LinkedIn

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

bottom of page