Workout for October 15, 2021

Phase 1 of the YMCA drill
Pitch your hand down into the water. Keep wrist straight.

Phase 1 of the YMCA drill
Rotate elbows up.

Phase 1 of the YMCA drill
Hands are directly below shoulders.

Phase 1 of the YMCA drill
Keep palms pointing back.
Warm-up Option 1 (1400 yds)
- 1 x 400 choice
- 1 x 150 choice kick
- 4 x 25 YMCA drill
(Hold each position shown above for 5s. If you do not have a snorkel, try it in the head up position.) - 1 x 200 freestyle pull – start slow going through each phase of the YMCA drill, then build speed to your pull.
- 1 x 150 backstroke
- 8 x 50 on 1:00 descend 1-4, 5-8
Warm-up Option 2 (700 yds)
- 1 x 200 choice
- 1 x 100 choice kick
- 4 x 25 YMCA drill
(Hold each position shown above for 5s. If you do not have a snorkel, try it in the head up position.) - 1 x 200 freestyle pull – start slow going through each phase of the YMCA drill, then build speed.
- 1 x 100 backstroke
Main Set (1650 yds)
Broken Mile Choice w/ :20s rest in between distances
Start with 275, then 250, then 225, … 25
Cool Down
4 x 50 choice on 1:10/1:20