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
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