top of page
Search

Mon Nov 8

kennethjohnanderso
Nov 8, 2021
1 min read

3 * thru

50 smooth on 1:00

100 Build free with increasing dolphin kick off each wall on 1:45

50 fast (and descending) 1st 25 non free/2nd 25 long

100 IM with free kick, then fly then regular on 1:50

Shoulder work repeat warmup stronger


2000m IM wheel (one stroke can be done kick and one pull

twice thru on 4:45 then 4:30 or 4:55 then 4:45 or 5:00 then ??

100 Fly - 75 Back - 50 Br - 25 Free

75 Fly - 50 Back - 25 Br - 100 Free 50 Fly - 25 Back - 100 Br - 75 Free 25 Fly - 100 Back - 75 Br - 50 Free

Twice thru - no paces times lots of options - look great

400 Pull - low stroke count 200 Kick

3 * 100 ascend #1 at pace 200







 
 
 

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