Sage YMCA Masters Swimming

Sixty Minute Workouts

 

Getting Back in the Water

This workout was from April 28, 2021. It was one of the first workouts of the mini season, designed to ease you back in the water after a break from swimming.

backstroker

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Warm-up (1200 yds) Two Rounds
(First round interval is on the left, second on the right.)

  • 4 x 50 on 1:05/1:00 or 4 x 50 on 1:20/1:15
  • 2 x 100 on 1:50/1:45 or 2 x 100 on 2:00/1:55
  • 1 x 200 on 3:15/3:10 or 1 x 200 on 3:45/3:40

 

Drill Set–(300 yds)

  • 6 x 50 on 1:00 or 1:15 –  25 drill + 25 free
    drill = 3 strokes + 10s glide, eyes downward, body 45*

 

Threshold Endurance (EN-1) Set (700-900 yds)

  • 6-8 x 100 on 1:30/1:45/or 2:00 (whichever interval gives you :10-15s rest)
  • 1 x 100 recovery pull

 

Kick Set on back (200 yds)

  • 2 x 100 w/ :30s rest as follows:
    25 arms in streamline, fly kick
    25 arms crossed on chest – backstroke kick
    25 arms at sides, breast stroke kick, heels touch hands
    25 arms point toward ceiling, Titanic w/ backstroke or fly kick

 

Optional Mini Stroke Set (400 yds)

  • 4 x 100 IM on 2:00/2:20 or 2:45 (choose and interval that gives you :30s rest)

 

Cool Down (200 yds choice)                            

Total Yards: 2600-3200