Sage YMCA Masters Swimming

Seventy-five Minute Workouts


Week 18, Day 1

Today starts our Ultra Short Race Pace Training (USRPT). To determine your race pace for repeat 25s, take your 100 sprint time and divide it by 4. Add 15s rest for your interval time. Read the directions for how to complete the set if you are not familiar with USRPT. Good luck!

Focus on: sprint | USRPT

kevin's butterfly

 Warm-Up (1000 yards)

  • 1 x 400 choice
  • 2 x 150 weightless hands as follows:
    50 – one arm, other hand on buoy
    50 catch up with weightless hands on a kick board
    50 no equipment, weightless hands
  • 4 x 50 – kick on 1:20
  • 4 x 25 on :30
    Power push-offs w/ fast breakout then EZ to the wall


Main Set (1125 – 2700 yds)

Three rounds: (7 – 24) x 25 followed by 200 – 300 recovery pull

  • See intervals and paces below
  • Everyone does the first 5 repeats to set their goal pace
  • If you don’t make your pace time after the 5th repeat, rest a 25
  • If you don’t make your pace time 2X in a row OR miss a total of 3, go straight to the recovery pull
  • Start the next round of 25s when your lane is ready, after everyone has had a recovery pull


Lane NameGoal Time
5Kevin/Jack, Mary15s/16s


Cool Down

200  backstroke or double arm backstroke


Total – 2325 – 3900

Week 22, Day 1

This set is great pace work for a 500 or 1000. Start with your 500 or 1000 average pace per 100 yards. Then see how long you can hold that pace with the interval dropping 5s every repeat. If the interval doesn’t work for you, start with adding 20s to your 500 or 1000 pace. Then drop 5s on the interval every repeat of 4 x 100.

Week 21, Day 3

This workout is a bit of a recovery from Wednesday’s USRPT set. The main set is 10 x 125 alternating moderately hard and moderate. Some fun sculling drills are included.

Week 21, Day 2

Last day of USRPTs. If you are feeling especially fast, drop your goal time by 1s. If not, try to increase the number of reps before failure from last week.

Week 21, Day 1

This workout is a recovery workout for those who participated in yesterday’s meet or had a long weekend of training. The first part of the swim is to be done at about 70% of maximum speed. The heartrate set varies by age. For those between 30-50, wait until your HR goes down to 110-120bpm. For 50-60, 100-110 bpm, and for 60+, 90-100bpm. The last part of the workout is a lactate production set of 25s. Make sure you do an easy cool down.

Week 20, Day 3

After two hard workouts this week, this workout brings some recovery. No sprinting. The main sets are shorter distances at threshold pace. Keep working on head position and catch position with the vertical paddle and buoy drill.

Week 20, Day 2

We will be working on two new drills based on your freestyle videos. The first one enforces proper head position, which is a long neck with a tucked chin. Hold a flat paddle vertical to your head and swim. Breathe when you have to, but keep the paddle in place. The second drill promotes a high elbow catch. Get the skinniest pull buoy you can find – maybe a kids. You will be gripping it and initiating the catch twice and then pulling with the buoy in your hand. Make sure your elbow is pointing up and not to the side. The main set includes an overload endurance set. Set your goal times to be about 2 seconds under threshold per 100 yds.

Week 20, Day 1

This is week three of USRPT. You should be able to do more repeats without failing. If you can successfully complete this set, drop your goal time by one second for next week’s challenge.

Week 19, Day 3

Equipment needed for this workout: fins, paddles, t-shirt, PJ pants with drawstring, and kickboard. This is a power workout. We will put on equipment to swim and then take it off. The 12 x 25s are to be down fast for 8-10 stroke cycles, then easy to the wall.

Week 19, Day 2

I am calling this workout: IM having a good time. Get your IM grove on! We are working toward building a 200 IM by alternating 25 and 50 yards of stroke to build a 150 IM. At the end of the workout, there is an opportunity to see if you can make the full 200 IM OR see how fast you can finish a 200 IM.

Week 19, Day 1

This is the second week of USRPT training. You should be able to get more repeats without “failing” to meet your goal time. It you are able to complete three rounds at your goal pace with little or no fails, drop your goal time by one second for next week’s challenge.

Week 18, Day 3

This workout is for the entire team to do together. Lanes with slower swimmers can swim with fins or switch to 150 yards. The challenge is to hold your pace as your rest gets progressively shorter.

Week 18, Day 2

Today’s workout employs equipment to build power into your stroke. Bring you fins, paddles and pull buoys.

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