Sage YMCA Masters Swimming

Seventy-five Minute Workouts

 

Week 2, Day 2

Still concentrating on extension and catch, today we are incorporating the 6-3-6 drill. Start in arm lead kick position. Kick 6 times. Stroke 3 times. Breathe. Then kick 6 times in the other arm lead postion.

arm lead kick

Wednesday, October 20, 2021

The 6 – 3 – 6 drill illustrated. Link goes to video.

right arm lead kick

Start with left arm lead kick for 6 beats.

left arm stroke

Pull left arm while recovering with right arm.

right arm stroke

Pull right arm while recovering with lect arm.

right arm stroke

Pull left arm while recovering with right arm.

freestyle breathing

Breathe on right side.

left arm extension

Right arm lead kick for 6 beats.

Warm-up Option “A” (1650 yds)

  • 2 x 200 on 3:10
  • 2 x 75 kick on 1:45
  • 2 x 150 on 2:20
  • 4 x 100 6 – 3 – 6 drill on 1:45
    6 arm lead kicks on side + 3 strokes + breathe + 6 arm lead kicks on other side
  • 8 x 50 on 1:00
    #1-2: 12.5 fast + 37.5 moderate
    #3-4: 25 fast + 25 moderate
    #5-6: 37.5 fast _ 12.5 moderate
    #7-8 50 fast

Main Set (1600 yds)

  • 1 x 400 for time
  • 1 x 200 recovery pull
  • Heart rate set: Rest = time it takes your heart rate to return to 110 bpm.
    1 x 300
    2 x 200
    3 x 100
  • Vertical Kick Set: 4 x :40s w/ :20s rest
    :10s arms at sides
    :10s arms across check
    :10s arrested position
    :10s streamline position

 

Cool Down (200 Yds)

  • 2 x 50 breaststroke
  • 2 x 50 backstroke

Total Yards: 3450

Warm-up Option “B” (1250 yds)

  • 2 x 200 on 3:30
  • 2 x 75 choice kick on 2:00
  • 3 x 100 6 – 3 – 6 drill on 2:10
    6 arm lead kicks on side + 3 strokes + breathe + 6 arm lead kicks on other side
  • 8 x 50 on 1:10
    #1-2: 12.5 fast + 37.5 moderate
    #3-4: 25 fast + 25 moderate
    #5-6: 37.5 fast _ 12.5 moderate
    #7-8 50 fast

Main Set (1100 – 1200 yds)

  • 1 x 400 for time (if you haven’t done it yet) Join in heart rate set on second 200.
  • Heart rate set: Rest = time it takes your heart rate to return to 120 bpm.
    1 x 300
    2 x 200
    3 x 100
    4 x 50
  • Vertical Kick Set: 4 x :40s w/ :20s rest
    :10s arms at sides
    :10s arms across check
    :10s arrested position
    :10s streamline position

 

Cool Down (200 Yds)

  • 2 x 50 breaststroke
  • 2 x 50 backstroke

Total Yards: 2250-2650

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