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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Wed Sept 23

400 IM flow with fins 300 kick (200 IM + 100 stroke 4 x 50 swim descend to 200 pace (stroke A) 2 x 50 descend to 200 pace (stroke B) finish by 6:35 twice thru (may have to do the first three in a diff

Tues Sept 22

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Mon Sept 21

800 IM flow 4 x 100 25 Drill/75 build At 6:35 40 x 100 +/- 5 or 10s 16 on 1:40 12 on 1:35 8 on 1:30 4 on 1:25 Decide wether you are starting on 1:45, 1:40, 1:35 or 1:30 choose your order from A/ Free/

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