Sage YMCA Masters Swimming

Seventy-five Minute Workouts

 

Week 3, Day1

Two freestylers

Monday, October 25, 2021

Workout “A”

Warm-up (1500 yds)

  • 300 choice
  • 2 x (4 x 75 on 1:30 for round 1, 1:20 round  2)
    Descend #1-4 and 5-8
  • 4 x 150 FADDLE drill
    #1: right paddle, left fin
    #2: left paddle, right fin
    #3: both paddles, both fins
    #4: no paddles, no fins

Main Set (1600 – 1800 yds)

  • 4 x 50 on :55 w/ paddles and buoy
  • 1 x 200 @ threshold pace
  • 4 x 75 kick w/ fins on 1:20
  • 1 x 300 @ threshold pace
  • 4 x 100 on 1:30 w/ fins and paddles
  • 1 x 200 or 400 moderately fast – threshold – 1s/100yd

Cool Down (200 yds)

  • 4 x 50 choice on 1:00
Total Yards: 3300-3500

Workout “B”

Warm-up (1500 yds)

  • 250 choice
  • 2 x (3 x 75 on 1:50 for round 1, 1:45 round  2)
    Descend #1-3 and 4-6
  • 4 x 100 FADDLE drill
    #1: right paddle, left fin
    #2: left paddle, right fin
    #3: both paddles, both fins
    #4: no paddles, no fins

Main Set (1500 yds)

  • 4 x 50 on 1:00 w/ paddles and buoy
  • 1 x 200 @ threshold pace
  • 4 x 75 kick w/ fins on 1:30
  • 1 x 300 @ threshold pace
  • 4 x 100 on 1:45 w/ fins and paddles
  • 1 x 100 moderately fast – threshold – 1s/100yd

Cool Down (200 yds)

  • 4 x 50 choice on 1:10
Total Yards: 2800

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