top of page
Search

Tue Oct 22

  • kennethjohnanderso
  • Oct 21, 2024
  • 1 min read

400 Swim

4 * 100 Pull descend

8 * 50 Kick 1-4 descend finish by 6:24


Distance Option

three times thru - maintain speed throughout

200 on 3, 3:30 or 4 300 on 4, 4:30 or 5

400 on 5, 5:30 or 6


Others


3 round of 8*50 2 min between rounds

each round gets faster (interval and speed) rd 1 on 1:00 or 55, rd 2 on 55 or :50, rd 3 on :50 or :45 - best average


Three times thru (100's on 1:45 or 2:00

1) 75 Long/25 fast best stroke

2) 75 build/25 fast best stroke

3) 75 fast/25 fast best stroke

4) 100 Fast

Could explore IM option (fly/Bk, Bk/BR. Br/Free, IM


WD - join in

15 * 50 IM swtich with fins on :50

1-6) on :50

7-12) on :55

13-15) on 1:00

 
 
 

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