top of page
Search

Wed Dec 20th

  • kennethjohnanderso
  • Dec 20, 2023
  • 1 min read

800 IM with fins - find flow - doesn't have to be IM order

ie - fly underwater recovery, Bk RA/LA/DA, Br one smooth big kick per pull, Fr = Build


5 * 5 vertical dolphin Kicks/5 horizontal Kicks from push


12*75 on 1:15/1:20 or 1:25

25 Fly/50 Back

50 Fly/25 Back

25 Back/50 Br

50 Back/25 Br

25 Br/50 Free

50 Br/25 Free


______________________________________________


15*100 Free or Bk on fpp +10 (30s)

10*100 Free or Bk on fpp +5 (30s)

5*100 Free or Bk on fpp


or


20 * 100

5 Br or Fly/1 free

4 Br or Fly/1 free 3 Br or Fly/1 free 2 Br or Fly/1 free 1 Br or Fly/1 free


___________________________________________________


Sprint Kick (3 jumps from the side streamline kick off bottom after each repeat)

200 on 8:00

2*100 on 5:00 8*50 on 3






 
 
 

Recent Posts

See All
Fri Dec 12

300S on 5:30 6 x 50 pull with paddles (kuckle style hold) 1-3 descemd :55 300 K (200 IM + 100 stroke) on 7:00 6 x 50 Fly /Back, Back/Breast. Breast/Free on :55 300 Pull long *ever 3/5 breathing if fr

 
 
 
Thur Dec 11

Queens 4 x 400 1) Pull on 6:30 2) Swim 6:00 3) swim or pull with paddles 5:30 4) swim with fins 5:00 36 x 25 on 1:00 1-2) chutes 3-4) sprint kick 5) underwater from dive 6) sprint 7-8) sprint with fin

 
 
 
Wed Dec 10

12 * 100 on 1:40 1-3) smooth 4) faster - maintain stroke count 5-7) Smooth 8) 400 pace 9-11) smooth 12) faster again 200 drill 3 x out in out turns descending - plant feet firmly and quickly 100 dri

 
 
 

Comments

  • Facebook
  • Twitter
  • LinkedIn

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

bottom of page