KBM Friday morning swim (Sept 8)

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

300 Pull 200 Kick 100 Swim 4 x 50 descend to 200 Pace 4 x 5&glide/turn on 1:15 - turn gets fast each time 200 Drill 28 minutes to here...

1/2 hour warm up - include 5 min of speed work 24 min set (2:00 per 50) 50 Sprint from a dive Push 50 @ 200 Pace Dive 50 Sprint Dive 50...

400 free/Back by 100 fist swim by 50 3 * 100 3rd 25 fast streamlined kick 5 * 50 1-3 descend to 200 Pace then hold on 1-2) on 1:00 3-5)...