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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Mon Jan 11, 2026 pm

If you are swimming tonight do this swim Workout 1 10 x 75 (2 stroke A/2 stroke B 1) fist/drill/swim on 1:20 2) very long/50 build on 1:15 4 x 25 1) build, 2) 5 & glide - kick acceleration, 3) choice,

Sat Jan 9th!

100 Back fist/A-OK/50 Swim 20s 100 Back/100 Breast fist/A-OK/50 Swim 20s 100 Back.100 Breast/100 Free fist/A-OK/50 Swim 20s 400 IM fist/A-OK/50 Swim 2 * 25 Kick small high frequency to big & powerful

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