Sage YMCA Masters Swimming

Seventy-five Minute Workouts

 

Week 1, Day 2 Practice

Workout focuses on catch drills and building endurance. Mostly freestyle.

Two freestylers

Workout for Wednesday, October 13, 2021

Choice 1 Warm-up (1000 yds)

  • 1 x 200 choice
  • 50 Doggie Paddle (head up, in water recovery)
  • 50 Tarzan (head up, out of water recovery)
  • 1 x 200 free pull w/ buoy
  • 100 Catch-up from Superman position
  • 1 x 100 free – no buoy
  • 50 Doggie Paddle + 50 Tarzan
  • 1 x 200 backstroke pull w/ buoy

Choice 2 Warm-up (750 yds)

  • 1 x 200 choice
  • 25 Doggie Paddle (head up, in water recovery)
  • 25 Tarzan (head up, out of water recovery)
  • 1 x 150 free pull w/ buoy
  • 100 Catch-up from Superman position
  • 1 x 100 free – no buoy
  • 25 Doggie Paddle + 25 Tarzan
  • 1 x 100 backstroke pull w/ buoy

Main Set: 100s Hang-ons (1000-1500 yds)

Choose one column. How many can you do? Sit out a repeat if you need to. 

Fast Option (1500 yds)

  • 5 x 100 choice on 1:45
  • 4 x 100 on 1:40
  • 3 x 100 on 1:35
  • 2 x 100 on 1:30
  • 1 x 100 on 1:25

Medium Option (1500 yds)

  • 5 x 100 choice on 2:00
  • 4 x 100 on 1:55
  • 3 x 100 on 1:50
  • 2 x 100 on 1:45
  • 1 x 100 on 1:40

Easier Option (1200 yds)

  • 4 x 100 choice on 2:20
  • 3 x 100 on 2:10
  • 2 x 100 on 2:00
  • 1 x 100 on 1:50

Continuous Choice Kick Set (300-500 yds)

Keep the same kick for a given distance.

  • 100 EZ + 100 hard (optional)
  • 75 EZ + 75 hard
  • 50 EZ + 50 hard
  • 25 EZ + 25 hard

Cool Down (200 yds)

4 x 50 on 1:00/1:05/ 1:10/ or 1:15

 

Total Yards: 2500-3000

Join The Team

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