Saturday morning at the Y

kennethjohnanderso

May 3, 2024

1 min read

10 * 75 on 1:30

1) Fist/Drill/Swim 2) Scull/50 build

3 * 100 descend to 400 pace on 1:45

45s rest

3 * 50 descend to 200 Pace

30s rest

8 * 25

1) smooth underwater dolphin kick 2) 5 fast dolphin kicks and glide 3) 5 kicks/3 stroke cycles/5 kicks/glide 4) 15m sprint/10m long

12 * 100 S/K on 1:50 - more kick if 10 s rest, less kick if not

12 * 25 on :45

1-2) PBL strong 3) PBL RA long but keep moving - stable hips 4) PBL LA long but keep moving - stable hips

10 * 15s kick on 1:15

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Fri Sept 11

600 Pull every 4th 50 PBL - good time to wear snorkels 400 IM flow with fins 3 x 300 descend (75 stroke A/25 stroke B - finish by 6:45 8 x 25 on 1:15 1) easy speed 2) 5 @ glide/vertical kick 20 dolp

Thur Sept 10

OYO until 6:15 400 long walls on 7 300 fast walls on 5 3 x 100 choice on 1:40 4 * 50 on 1:00 1) 15-25-10, 2) 15-25-10 2 waves of test set (this is to give you an idea of what the 10 x 100 will be 6 x

Wed Sep 9 - Kick start

OYO until 6:15 at 6:15 300 Pull on 5:00 4 * 75 swim descend on 1:20 300 swim with fins on 4:40 4 x 75 Pull with knuckle paddles descend on 1:20 300 swim long walls 4 x 75 descend swim with fins (sn

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