top of page
Search

Thur Feb 22

  • kennethjohnanderso
  • Feb 22, 2024
  • 1 min read

6:00-7:30 Kim


6 * 50 Bk Kick/Breast Swim

3 * 100 IM Kick


3 times thru - kicking hard through transistions

25 Fly/50 Bk/50 Br/25 Fr on 2:30

50 Fly/25 Bk/25 Br/50 Fr on 2:30

100 IM on 2

200 IM on 3:00


3 rounds of 6 * 75 Pull extra min between - adjust pace down by round

  1. 50 Bk/25 BR

  2. 25 Bk/50 BR


WD 2K1P and breast swim for length


6:30-7:30 HP

400 Fr/Bk by 100 fist/swim by 50

10*50 on 1:00 (1:10 for those "trying" breast)

descend stroke count and/or time - when you max out - switch to stroke B


4 *

  1. 50 done as 15 smooth/25 fast/10 smooth on 1:00

  2. 15 sprint/10 long on 1:00

  3. 15 sprint/10 long on 1:00


800 Pull with paddles - every 4th 25 alternating between fly and breast

consider underwater recovery for fly

consider snorkel


5-7 * 50 ascend - 1.5 to 2 second adds







 
 
 

Recent Posts

See All
Wed March 11

400, 4 x 100 IM (8/10/16 kicks), 4 x 50 descend 4 x 100 smooth on 2:00 1 x 100 on fpp 3 x 100 smooth on 2:00 2 x 100 on fpp 2 x 100 smooth on 2:00 3 x 100 on fpp 1 x 100 smooth on 2:00 4 x 100 on fpp

 
 
 
Tues March 10

400 SKPS 16 x 25 Fly on :35 8 x 50 Back - under bridges on 1:00 6 * 75 Pull 1) 25 Bk/50 Br 2) 50 Bk/25 Br on 1:15, 1:20 or 1:25 (10s rest on #1) 4 x 100 descend on PB + 15-20 9,8,7... strokes into tu

 
 
 
Mon Mar 9

5 * 200 Descend on 4:00 150 Stroke A slight build/50 Stroke B - strong legs Three times thru 300 Pull with paddles and snorkel on 5:30 200 Kick "-" on 4:30 Quebec Cup swimmers 8 x 25 1) build, 2) 5 an

 
 
 

Comments

  • Facebook
  • Twitter
  • LinkedIn

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

bottom of page