Sage YMCA Masters Swimming

Get Up and Swim!

Dryland Workouts

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60 Minute Swims

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Distance Workouts

Distance Training, Day 20

Taking a break from distance training, the main set today is a set of 4 x 75 repeats with descending intervals. In between 4 x 75, there is a recovery 4 x 50 in which you can kick or pull.

Distance Training, Day 19

Today’s drill is the finish scull. Start in a prone position, face in the water. Next bend at your elbows, keeping them near your hips. Move your forearms backward and outwards. Recover under water. Keep your palms facing backwards as long as possible to finish your stroke.

Distance Training, Day 18

Taking a break from the distance workouts today. Our drill is catch up with the stick and without. Keep the non-stroking arm high. Main set is four rounds of sprints. Keep the same stroke for each round. (One round is 4 x 50 + 4: 25 + 2 x 50 sprint + 2 x 50 recovery

Distance Training, Day 17

Distance Training, Day 17

Time to review your head position. Is your chin tucked? Hold the paddle on the top of your head with water pressure. See if you can turn your head to breathe without disruptine the paddle. Main set includes an endurance overload threshold set where you are expected to hold your threshold pace MINUS 2s/100yds.

Distance Training, Day 16

Have you noticed the threshold endurance sets are getting longer and the basic endurance sets shorter? That’s the plan! Look for more threshold overload sets tomorrow.

Distance Training, Day 15

This workout starts with the hardest set. The challenge is to go through the two rounds without extra rest – keeping the clock running. If you feel like your stroke is falling apart, take a one minute break in between rounds.

Distance Training, Day 14

I am calling this workout “assisted swimming.” You will need fins, paddles, and a floatation belt to place around your hips. The goal is to feel “light” in the water.

Distance Training, Day 13

Distance Training, Day 13

Starting to add threshold overload sets to the workout. For these sets, your pace will be 2 seconds faster than threshold. The goal of these sets are to increase the muscle fibers, capillaries, myoglobin, hemoglobin, buffering capacity and rate of lactate removal. Whereas threshold set will have similar benefits, they will not increase buffering capacity and rate of lactate removal.

75 Minute Swims

Week 19, Day 3

Week 19, Day 3

Equipment needed for this workout: fins, paddles, t-shirt, PJ pants with drawstring, and kickboard. This is a power workout. We will put on equipment to swim and then take it off. The 12 x 25s are to be down fast for 8-10 stroke cycles, then easy to the wall.

Week 19, Day 2

I am calling this workout: IM having a good time. Get your IM grove on! We are working toward building a 200 IM by alternating 25 and 50 yards of stroke to build a 150 IM. At the end of the workout, there is an opportunity to see if you can make the full 200 IM OR see how fast you can finish a 200 IM.

Week 19, Day 1

This is the second week of USRPT training. You should be able to get more repeats without “failing” to meet your goal time. It you are able to complete three rounds at your goal pace with little or no fails, drop your goal time by one second for next week’s challenge.

Week 18, Day 3

Week 18, Day 3

This workout is for the entire team to do together. Lanes with slower swimmers can swim with fins or switch to 150 yards. The challenge is to hold your pace as your rest gets progressively shorter.

Week 18, Day 1

Week 18, Day 1

Today starts our Ultra Short Race Pace Training (USRPT). To determine your race pace for repeat 25s, take your 100 sprint time and divide it by 4. Add 15s rest for your interval time. Read the directions for how to complete the set if you are not familiar with USRPT. Good luck!

Week 17, Day 3

Week 17, Day 3

Broken 500s are a distance swimmer’s friend. Start with your threshold 100 pace. See if you can hold that pace for 5 x 100 with only 10s rest. If you can, move on to 3 x 150 + 50. Give your self 10s rest again. If you are still holding pace, move on to the 200s. At any time, if you cannot hold your threshold pace, repeat that distance intervals. You may not be ready to move on. If you do move on, you will surely be disappointed at your inability to hold pace.

Distance Training, Day 13

Week 17, Day 2

This workout encourages fast arms for the 25s, a long stroke for the pulls and a technique-accurate stroke for the super slow swims. Freestyle is the main stroke, although alternate strokes may be substituted for the 25s and 200s.