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

Recent Posts

See All

Wed Jun 24

800 SKPS twice thru 2 x 50 Dr/Build on 1:00 3 x 25 descend 85 --> 95% on :40 three times on 1:30 4 rockets with fast turn and 10m underwater dolphin after #4 8 x 100 on 1:40 best average 6 x 100 with

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

Comments