top of page
Search

Wed Nov 19th

kennethjohnanderso
Nov 18, 2025
1 min read

400 Fr/Bk by 100 fist/Swim by 50

2 * 100 IM 8/12/8/12

2 * 100 IM 1 with flutter, 1 with dolphin

4 x 50 descend and build - paddles encouraged

3 descending turns

3 descending dives

3 x 25 walk back


A/

4 x 100 @ 400 pace on 2:00 (stroke swimmers 75 build to fast stroke)

8 x 25 @ 200 Pace on :40

200 Easy swim on 4:00

4 x 100 @ 400 pace on 2:00  (stroke swimmers 75 build to fast stroke)


B/

8 * 25 on 1:30

1) 15m sprint kick underwater (does not have to be dolphin)

2) 15m swimming before flags

8 x 25 as above with fins (on 1:15+

200 (150 build to fast 50)

3 x 50 fast


12 * 75 - all with fins - ascend by round)

Kick on 1:00

Swim on :50

Pull on 1:10



 
 
 

Recent Posts

See All
Sat Oct 24

2×500 1 min rest 50 pull 50 swim low SC 50 pull faster 100 swim low SC 50 pull even faster 200 swim low SC 4×50 Dec to p200 1:00 7×200 Dec 1-7 @5:00 5x all

 
 
 
Fri Oct 23

400 swim 100 kick 100 pull 12x25 @:45 4 pull Dec to 95% effort 4 kick Dec to 95% effort 4 swim Dec to 95% effort Circuit 1 3x300 @6:00 swim bridges Dec to 800 pace (backstroke option) Circuit 2 3xthru

 
 
 
Thur Oct 22

5 x 200 1) 4 x 50 descend fist closed on 1:00 2) Pull on 3:00 3) Paddles on 2:45 4 & 5) Paddles and fin on 2:30 4 x 50 kick with board way out front (snorkel) Finish by 6:35 10 minutes to get 2 tiger

 
 
 

Comments

  • Facebook
  • Twitter
  • LinkedIn

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

bottom of page