top of page
Search

Mon Apr 7 3 weeks until Gatineau

  • kennethjohnanderso
  • Apr 7
  • 1 min read

800 IM flow with fins


3 * 200 Pull on 3:30 - max 1/2 free

1) regular Pull

2) PBL

3) Pull with a light kick


6 * 100 IM on 1:45

1&2) Fly Kick

3&4) Free Kick

5&6) Regular Kick


1&1/2 of the the following sets

Breast

6 * 50 various Br Drills on 1:10

6 * 200 Breast

1-3) Swim descend on 2340

4) 2K1P on 4:00

5) long on 4

6) fast on 3


Free

4 x 200 descend to P800 on 3:00 4 x 100 @ p400 on 1:45

Broken 800

Fly twice thru

4 x 50 on 1:00, 1 x 100 on 1:30

8 x 25 on :30, 1:00, 1 * 200 on 4:00

easy 100 siwm on 2:00

Back

6 x 100 RA/LA/K/S by 25

4 x 25 1-3 descend on :40

4 x 200 1-3 descend, 4 hold (3rd 25 alwqys fast kick) on 3:40


 
 
 

Recent Posts

See All
Fri Dec 12

300S on 5:30 6 x 50 pull with paddles (kuckle style hold) 1-3 descemd :55 300 K (200 IM + 100 stroke) on 7:00 6 x 50 Fly /Back, Back/Breast. Breast/Free on :55 300 Pull long *ever 3/5 breathing if fr

 
 
 
Thur Dec 11

Queens 4 x 400 1) Pull on 6:30 2) Swim 6:00 3) swim or pull with paddles 5:30 4) swim with fins 5:00 36 x 25 on 1:00 1-2) chutes 3-4) sprint kick 5) underwater from dive 6) sprint 7-8) sprint with fin

 
 
 
Wed Dec 10

12 * 100 on 1:40 1-3) smooth 4) faster - maintain stroke count 5-7) Smooth 8) 400 pace 9-11) smooth 12) faster again 200 drill 3 x out in out turns descending - plant feet firmly and quickly 100 dri

 
 
 

Comments

  • Facebook
  • Twitter
  • LinkedIn

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

bottom of page