top of page
Search

Tues pm

kennethjohnanderso
Feb 14, 2023
1 min read

6 * 50 Pull 1-3 descend 4 * 50 Kick descend

3 * 100 IM (8/10/1/6) dolphin kicks

Work on weakness (short or long term) until 4:22

4 * 50 1) 15-25-10, 2) 15-25-10


If not going to OYJ

3 * (6* 100) on 1:40-2:00 last set best average


Swim easy then

2 * (2 * 50, 1 * 75 on 3:00) - FAST


WD


If going to OYJ


200 long Pull

6 * 25 1) 10m sprint, 2) 15m sprint, 3) 20m sprint

200 Build Kick

4 * 25 1) sprint drill, 2) 15m sprint - no underwater


200 IM (8/12/8/12 strokes per length by stroke) 2 * (15s sprint Kick on :45, 50 swim with build kick on 1:00) snorkel encouraged)


2 times thru

75 @ 200 Pace 10s

25 underwater

10s 50 from push at 200 Pace

100 easy

50 sprint from dive

 
 
 

Recent Posts

See All
Mon Sept 21

800 IM flow 4 x 100 25 Drill/75 build At 6:35 40 x 100 +/- 5 or 10s 16 on 1:40 12 on 1:35 8 on 1:30 4 on 1:25 Decide wether you are starting on 1:45, 1:40, 1:35 or 1:30 choose your order from A/ Free/

 
 
 
Fri Sept 18th

600 IM flow with fins - skip a stroke? 400 IM flow at 6:35 4 X 100 descend RA with paddles on 1:50 4 x 100 descend LA with paddles on 1:50 4 x 100 Pull with paddles on 1:40 30 x 75 on fastest possible

 
 
 
Thur Sep 17

800 IM flow with fins 3 x 100 descend to 400 pace 3 x 50 descend to 200 Pace at 6:35 8 x 25 on 1:00 1) build 2) 5 and glide - vertical dolphin kick - speed drill - kick xlr8 3) easy speed 4) 15/10 In

 
 
 

Comments

  • Facebook
  • Twitter
  • LinkedIn

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

bottom of page