Sage YMCA Masters Swimming

Seventy-five Minute Workouts


Week 15, Day 2

Time to build up some lactic acid! This sprint set seems benign, but if you get out of the water and sprint from a dive start on each repeat, you will get the most benefit. Teaching your body to operate on high lactate levels will enable you to slow down less as your race gets longer.

Kevin's 200 Free Start

WARM-UP (1200 yds)

  • 1 x 400 choice
  • 4 x 100 w/ :15s rest
    Odds: First 50 is weightless hand 1 arm pull, last 50 is free
    Evens: First 50 is pull buoy at knees, tight core, last 50 is free
  • 12 x 50 on 1:10 First 25 is choice stroke kick, Second 25 is that stroke

MAIN SET (1400 yds)

Power Set

  • 12 x 25 power push-offs on :40 – Your choice of stroke
    Work on underwaters. First 12.5 yds should be sprint.
  • 4 x 75 free w/ fins on 1:10 – First 2 strokes fly off each wall
  • 1 x 200 recovery pull

Sprint Set

  • 8 x 25 on 1:30 Choice stroke w/ dive start
  • 1 x 200 recovery pull
  • 2 x 50 on 3:00 Choice stroke w/ dive start

Cool Down (300 yards)

  • 1 x 200 recovery pull
  • 2 x 50 choice on 1:15

Total Yards: 2800

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.

June 1, 2021

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.

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.