Sage YMCA Masters Swimming

Seventy-five Minute Workouts

 

Week 2, Day 3

Building on our heart rate set, we will do a set of 100s on descending intervals. In addition, we will do another heart rate set incorporating strokes. Country Club IMs alternate 25 freestyle with 25 stroke.

swimmers heading out at sunrise

Friday, October 22, 2021

Warm-Up “A” (1600 yds)

  • 200 SKPS
  • 8 x 50 on 1:05
    25 drill + 25 free
    Drill choices: Doggie paddle, Tarzan, Fists, 6-3-6, YMCA
  • 8 x 50 on 1:10
    25 drill stroke + 25 stroke IM order

Main Set “A” (1700 yds)

  • 9 x 100 free at threshold pace* as follows:
    3 x 100 on 1:50
    3 x 100 on 1:45
    3 x 100 on 1:40
  • 1 x 200 IM kick
  • Heart Rate Set: 3 x 200 Country Club IM

Cool Down “A” (200 yds)

  • 4 x 50 choice free on 1:00

Total Yards: 3500

Warm-Up “B” (1200 yds)

  • 200 SKPS
  • 8 x 50 on 1:10
    25 drill + 25 free
    Drill choices: Doggie paddle, Tarzan, Fists, 6-3-6, YM

Main Set “B” (1350-1500 yds)

  • 9 x 100 free at threshold pace* as follows:
    3 x 100 on 2:00 or 2:10
    3 x 100 on 1:55 or 2:05
    3 x 100 on 1:50 or 2:00
  • 1 x 150  kick – 50 back + 50 breast + 50 free
  • Heart Rate Set: 2 or 3 x 150 Country Club IM
    25 back + 25 free + 25 breast + 75 free

Cool Down “B” (200 yds)

  • 4 x 50 choice free on 1:10

Total Yards: 2750-2900

*100 yd Threshold Pace based on 400 for time

Kevin – 1:14, Jack 1:17, Mary 1:22, Michelle & Brooke 1:30, Denise 1:37, Ryan 1:41, Andrea 1:44, Kyle 1:47, Joy 1:56, Colleen 1:58

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