Sage YMCA Masters Swimming

Seventy-five Minute Workouts

 

Welcome Back!

This is the first workout of the fall season. Set lengths are variable, depending upon how much you have been swimming.

Welcome Buoy

Warm-up (400 yds)

  • 1 x 400 choice
  • 4 x :40s vertical kick
    :10s arms at sides + :10s arms across chest + :10s forearms out of the water + :10s streamline arms + :30s rest

Drill/Technique Set (600yds /one round) – 1200yds/two rounds)

  • Start from front float, not wall
    4 x 25 w/ :10s rest
    2 x 50 w/ :20s rest
  • Pull: Angle arm down, rotate hip to catch position, pull back
    4 x 50 w/ :20s rest
  • 6-beat kick coordinated with arms
    2 x 100 w/ :30s rest

Endurance Set (300-600 yds)

  • Choice on 3:00 (Ex. 200 free or 175 free)
  • Choice on 2:30 (Ex. 150 or 125 breast)
  • Choice on 2:00 (Ex. 100 back or 75 back)
  • Choice on 1:30 (Ex. 100 free or 75 free)
  • Choice on 1:00 (Ex. 50 back)
  • Choice on :30 (Ex. 25 fly)

 

Kick Set (700 yds ) Skip this set if you have to leave early.

  • 2 x 50 kick w/ board :15s rest
  • 1 x 100 free w/ 6-beat kick
  • 2 x 75 kick w/ board :20s rest
  • 1 x 150 free w/ 6-beat kick
  • 1 x 100 kick

Cool Down (200 yds choice)

Total Yards: 1500 – 3100 yds

Join The Team

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