Sage YMCA Masters Swimming

Seventy-five Minute Workouts


June 1, 2021

Keep your head in line with your spine by keeping your chin tucked. Pretend you have a double chin. When you are breathing. pretend you are taking a bite from a cupcake sitting on your shoulder.

John swimming freestyle

Warm-up (1200 yds)

300 SKPS –
Keep chin retracted – especially when breathing

Main Set (1900 yds) –

  • Set #1 EN-2  (Threshold pace minus 1s/50)
    6 x 50 on : 50
    3 x 100 on 1:35
    2 x 150 on 2:15
  • No breaks between distances
  • Recovery: 200 choice
  • Set #1: EN-1 (Threshold pace)
    4 x 200 on 2:50

Cool Down (200 yds)

  • 4 x 50 choice on 1:05

Total Yardage: 3300

Week 7, Day 2

Week 7, Day 2

Happy Thanksgiving! This is a team building fun workout for everyone. The workout highlights turns, underwaters, reach and roll, kicking, and hand entry.

Getting Back in the Water

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.

susan's freestyle

June 4, 2021

Concentrate on your form for this workout. Gradually add speed and try to keep your technique perfect.

Join The Team

Join us for 5:15-6:30am workouts October thru June. Registration starts in October.