K4-parts

K4-parts

The K4 party is Triton Lillestrøm swimming and triathlon club's fourth party in the "competition series". Swimmers in K4 have learned the 4 types of swimming roughly coordinated, and have a desire to become even better at the techniques. This will allow the swimmers to improve their times by swimming more efficiently at competitions. Swimmers on K4 like to train several times a week, and are interested in improving their techniques. Swimmers in K4 do tests, that makes it possible to see improvements in the specific aspects of swimming. The K4 party is offered participation in e.g. start-up camp, training weekends and various lectures.

Training time for K4a party

Training times will be agreed more individually with each swimmer. Responsible coach: Jesper Madsen, jesper@tritonlillestrom.no, 96724280

Training time for K4b / K4c party

Training times will be agreed more individually with each swimmer. Responsible coach: Silje Austveg, silje@tritonlillestrom.no, 91780108

Training time for K4d party

Responsible coach: Marine Asplund, marineha@icloud.com, 97061844

K4 Content

  • 3-5 trainings per week
  • Proved conventions as scheduled (8-10 conventions annually)
  • Camp / training weekends as scheduled (2-4 annually) 
  • LÅMØ focus 
  • Warm-up / land training / stretching in connection with each session
  • Main focus on IM (to swim 200 IM without being discarded) 
  • Focus on line in cr and back
  • Focus on wave motion in plane and chest
  • Focus on kick (UV swimming) and legs 
  • Begin to use the clock for start time during training
  • Focus on getting better progress for each stroke
  • Be aware of your own frequency (and what this means for swimming pace) 
  • Start with different tests
  • Continue alternative inputs (playful exercises)

Learning goals in K4 party

  • Continuation from other parties
  • Swimming 200 IM without being discarded
  • Swimming all LÅMØ exercises (200 IM, 50/100 aircraft, 100/200 back, 100/200 chest, 400 free)
  • Get routine on warm-up / land training / stretching
  • Begin to be aware of effort (what is required to reach the start time) 
  • Use the clock to keep track of simple start time (1.00 / 1.15 / 1.30 / 1.45) 
  • Learn to swim with good technique through a whole series (keep focus on technique) 
  • Introduced to the concepts frequency
  • Become familiar with the most commonly used drills
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