Sage YMCA Masters Swimming

Sixty 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.

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Workout Type: 60 Minute Swim

John swimming freestyle

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

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