top of page
Search

Wed Feb 5

  • kennethjohnanderso
  • Feb 5, 2025
  • 1 min read

KBM


5 X 400 descend (350, 350, 375, 375, 400) on 6 or 6:30

every 4th 25 Fly or Breast or kick


5 x 200 with fins on 3:00

75-25-50-25-25

underlined = kick or fly or breast


5 min break and figure out pace


15 * 75

1) 50 Back/25 Breast

2) 25 Back/50 Breast

1 min after 5 and 10

1st 5 fpp+10, 2nd 5 fpp+5, 3rd fpp


800 Pull with paddles

600 flow with fins

4 * 100 kick 1) build, 2) easy/fast, 3) fast/easy, 4 sprint

X x 200 IM as you wish


Queens

300 Pull

4 X 75 kick descend

300 Swim

4 * 75 strong pull with paddles

300 Kick long (200 IM + 100 choice)

4 * 75 swim descend to very fast or 400 pace


starts, turns, speed work, relays as needed.


WD



 
 
 

Recent Posts

See All
Tue June 23

400 choice Twice thru 4x 100 IM on 2:00 1) K/S by 25 2) Dr/S by 25 3) S/K by 25 4) swim 200 IM on 3:00 4 x 50 1) 15-25-10, 2) 15-25-10 4 x speedwork High intensity on 2:30 2 x 30 6 x 50 2 x 30

 
 
 
Mon June 22

800 Flow with fins - min 300m underwater recovery 12 x 25 on :35 PBL RA/LA/Build 3 x 4 rockets on 1:30 4 x 25 on 1:15 1) 5&glide/kick XLR8 2) build 3) easy speed 4) 15/10 800 swim with paddles and sno

 
 
 
Sat June 20

12 x 75 on 1:20 1) Fist/Drill/Swim 2) 25 Kick/50 Build 4 x speed drill on 1:15 Fly &/or Breast 12 x 25 at 90% on 1 Free &/or Back 2 x 25, 1 x 50 at 90% on 1:00 2 x speed drill 50 sprint 20 x 50 kick

 
 
 

Comments

  • Facebook
  • Twitter
  • LinkedIn

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

bottom of page