KBM Friday morning swim (Sept 8)

kennethjohnanderso
Sep 8, 2023
1 min read

20 min

250-300 Pull (max 1/2 free) - very long

150-200 Kick - get faster throughout

3 or 4 * 100 IM

1) Kick/Swim

2) Swim/Kick

3-4) swim

20 minute circuits

1) Backstroke technique

2) Breast Pull

3) IM-Kick set

8 * 25

2 strong, 2 easy, 1 strong, 3 long

Recent Posts

See All

Sat May 15

300 Slow pull - long strokes 4 x 25 Pull Build 300 RA/LA/6 Kicks by 25 4 x 25 Build 2 x 25 easy speed from blocks 4 descending turns OYO until 8:30 (vertical kicking, breakouts. speed drills???) 40 x

Friday May 15

300, 3 * 100, 3 x 50 descend, 3 descending dives 8 x 25 1) 5 and glide, 2) build, 3) easy speed, 4) 15/10 1 sprint (25m to 100m) 8 x 25 turnover drills Fly with free kick Back spin dr Br egg beater Fr

Thurs May 14th

2 x 400 IM flow with fins - 1) smooth, 2) max distance per stroke 4 x 200 descend (5-10s drops to 200 time plus 30 on 4:00 10 min choice 8 x 100 on 1:40 - best average 8 x 25 with chutes and paddles t

Comments