Sage YMCA Masters Swimming

Seventy-five Minute Workouts

 

Week 2, Day 1

The focus of this workout is the transition from extension to catch position. The movement is initiated by pointing the elbow up. The hand will drop into position for your pull. Keep your wrist straight and pull water back.

Focus on: 300s | catch | endurance

high elbow catch

Monday, October 18, 2021

Warm-Up  “A” (1500 yds)

  • 1 x 300 choice
  • 2 x 150 drill (#1: fist, #2 catch-up)
  • 3 x 100 – 50 one-arm lead kick, 50 free
  • 4 x 75 free on 1:15
  • 6 x 50 pull on 1:00
    odds are free, evens are back

Main Set  “A” (1600 yds)

  • 6 x 50 kick on 1:20
    odds are free, evens are back
  • 10 x 75 on 1:15
    odds are free, evens are back
  • 1 x 250 choice pull recovery
  • 6 x 50 on 1:10 – 2 fly strokes off of each wall

Cool Down (200 yds)

  • 1 x 100 double arm backstroke
  • 2 x 50 choice

Total Yards: 3300

 

Warm-Up  “B” (1000 yds)

  • 1 x 200 choice
  • 2 x 100 drill (#1: fist, #2 catch-up)
  • 6 x 50 pull on 1:15/1:20
    odds are free, evens are back
  • 6 x 50 one arm lead kick on 1:30

Main Set  “B” (1500 yds)

  • 6 x 50 kick on 1:30/1:40
    odds are free, evens are back
  • 8 x 75 on 1:30/1:40
    odds are free, evens are back
  • 1 x 200 choice pull recovery
  • 1 x 400 free – moderate + pace

Cool Down (200 yds)

  • 1 x 100 double arm backstroke
  • 2 x 50 choice

Total Yards: 2700

 

Join The Team

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