These posts are the workouts of the Westmount YMCA Masters Swim Club. All workouts are intended to be completed in 1.25 hours in a 25m pool.
Warm up (1000m)
4x100m - 1-FR, 1-Not FR - 1:55/2:05/2:15
2x150m Kick [50m FR, 50m Not FR, 50m Choice] 10 sec rest
3x100 Pull - 1-FR, 1-Not FR, 1-Choice - 1:55/2:05/2:15
Set #1 (2100m)
3x200m FR - 3:10/3:30/3:50
100m easy
3x200m I.M. - 3:30/3:50/4:10
100m easy
3x200m Not FR - 3:30/4:10/4:30
100m easy
Cool Down (200m)
200m - 50m FR Kick, 50m FR, 50m Not FR Kick, 50m Not FR
Total: 3300m
posted by Troy Rhoades @ 6:47 AM
1 comments
Warm up (1000m)
4x100m - 1-FR, 1-Not FR - 1:55/2:05
2x150m Kick [50m FR, 50m BR, 50m Choice] - 10 sec rest
3x100m Pull - 1-FR, 1-Not FR, 1-Choice - 1:55/2:05
Set #1 (2200m)
2x400m FR - 6:15/6:45/7:15
2x100m I.M. - 2:00/2:10/2:20
100m easy
2x400m I.M. - 7:15/7:45/8:00
2x100m FR - 2:00/2:10/2:20
100m easy
Cool Down (300m)
300m with fins - 100m FR, 100m Not FR, 100m Choice
Total: 3500m
posted by Troy Rhoades @ 6:36 AM
0 comments
Warm-up (1000m)
400m Swim Choice
2x100m I.M. Kick - 2:15/2:30/2:45
2x100m I.M. Swim - 1:50/2:00/2:10
200m FR Pull
Set #1 (1800m)
400m FR - 6:15/6:45/7:15
50m easy
400m FR - 6:15/6:45/7:15
50m easy
400m I.M. 7:15/7:40/8:00
100m easy
Set #2 (650m)
600m Kick with fins - 200m FR, 200m Fly, 200m BK
100m easy
Cool Down (300m)
300m - 50 BR, 50 FR, 50 BK, 50 FR, 50 BR, 50 BK
Total: 3400m
posted by Troy Rhoades @ 6:29 AM
0 comments
Warm up (1200m)
400m FR - 200 Swim, 200 Pull
8x50m kick - 1 FR, 1 I.M. - 1:10/1:15/1:20
400 Not FR 200 Swim, 200 Pull
Set 1 (1300m)
3x200m FR progressively getting faster 1-3 3:15/3:35/3:55
50m easy choice
3x200m Not FR progressively getting faster 1-3 3:25/3:45/4:05
50m easy choice
Cool Down (900m)
400m FR with fins - 100 3 point drill (2 sec. hold on each point), 100 swim
4x100 I.M. with fins 1:40/1:45/1:50
100 easy choice
Total 3400m
posted by Troy Rhoades @ 3:31 PM
0 comments
Warm up (700m)
800m FR - 2x[100 swim, 100 kick, 100 swim, 100 3 point drill]
4x100m pull - 1 Fr, 1 Not FR @ 1:55/2:00/2:05
8x25m - 1 underwater fly kick, 1 FR @ 35/40/45
Set 1 (1100)
400m kick w/fins - 100 Fly, 100 FR, 100 Fly, 100 FR
16x25m w/fins - 4 Fly, 4 kick fly on back, 4 BK, 4 FR @ 30/35/40
300 FR w/fins breathing by 25's every 2, 3, 5, 7
Cool down (1000m)
400m reverse I.M. kick
4x100 I.M. @ 1:50/1:55/2:00
200m choice easy
Total 3500m
posted by Troy Rhoades @ 2:58 PM
0 comments
Warm up (1100m)
300m Reverse I.M. - 50 pull, 25 kick w/pullbouy
4x100m FR @ 1:45/1:50/1:55
8x50m I.M Order, 2 of each stroke - 25 Drill, 25 swim @ 1:00/1:05/1:10
Fly drill - one arm
BK drill - double arm
BR drill - 3 kick to 1 pull
FR drill - Shark
Set 1 (1700m)
8x200m - alternate 1 FR @ 3:15/3:30/3:45, 1 Not FR @ 3:30/3:45/4:00
going 2 w/fins + paddles
2 w/fins
2 swim
2 pull
100 easy choice
Cool down (700m)
5x100m - 50 BK, 50 FR - 2 @ 2:00, 2 @ 2:10, 1 @ 2:20
200m choice - 50 swim, 50 kick, 50 pull, 50 swim
Total 3500m
posted by Troy Rhoades @ 2:49 PM
0 comments
Warm up (1200m)
4x100m kick - 1 FR, 1 I.M., 1 Not FR, 1 choice @ 2:15/2:25/2:35
4x200m - 100 pull, 100 swim - 2 FR @ 3:15/3:30/3:45, 2 Not FR @ 3:30/3:45/4:00
Set 1 (1700m)
4x400m - 2 FR, 2 I.M. w/fins @ 6:30/7:00/7:45
100 easy choice
Cool Down (600m)
6x100m - 50 FR, 50 Not FR, 2 @ 1:50/2:00/2:10
2 @ 2:00/2:10/2:20
1 @ 2:10/2:20/2:30
1 @ 2:20/2:30/2:40
Total 3500m
posted by Troy Rhoades @ 2:41 PM
0 comments
Warm up (1200m)
16x25m, 4x[1 kick FR, 1 FR, 1 kick Not FR, 1 Not FR] @ 40/45
8x50m pull, 1 FR, 1 I.M. Order @ 1:00/1:05/1:10
4x100m, 1 FR, 1 I.M. @ 1:50/1:55/2:00
Set 1 (1500m)
1000m - 250m FR, 250m Not FR, 250m FR, 250m Not FR
500m w/fins kick - 100 FLy, 100 BK, 100 FR, 100 Choice
Cool down (500m)
8x50m, 2x[2 Fly, 2 BR] - 25m Kick underwater, 25m Distance per stroke swim @ 1:05/1:10/1:15
100 easy choice
Total 3200m
posted by Troy Rhoades @ 2:34 PM
0 comments
Warm up (1400m)
8x50m kick I.M Order @ 1:10/1:15
4x100m pull, 1 FR, 1 Choice @ 1:50/2:00
6x100m FR w/fins and paddles @ 1:45/1:55
Set 1 (Various)
Timed 30 minutes Test Set
Results
Sia 2025m - 1500m time 22:21
Rob Gordon 2025m - 1500m time 22:24
Tara 1900m - 1500m time 23:44
Kathlene 1850m - 1500m time 24:32
Cool down (400m)
400m choice - 100 swim, 100 kick, 100 pull, 100 swim
Total 1800m + Timed 30 minute distance
posted by Troy Rhoades @ 2:28 PM
0 comments
Warm up (1200m)
8x100m - 2 FR, 2 I.M. - each group of 2 is 1 Swim, 1 pull @ 1:55/2:00/2:05
200m kick - 25 FR, 25 Fly
8x25m, 1 BK kick, 1 BK swim @ 35/40/45
Set 1 (1800m)
3x200m FR Progressively faster 1-3 @ 3:10/3:30/3:50
4x50m kick FR @ 1:05/1:10/1:15
100 easy choice
3x200m Not FR Progressively faster 1-3 @ 3:10/3:30/3:50
4x50m kick Not FR @ 1:05/1:10/1:15
100 easy choice
Cool Down (400m)
400m w/fins FR - 2x[50m 3 point drill, 50m swim, 50m kick, 50m swim]
Total 3400m
posted by Troy Rhoades @ 2:21 PM
0 comments
Troy Rhoades is a postdoctoral fellow in the Department of Communication at the Université de Montréal. His current research is dedicated to the interplay between image and movement perception, process philosophy, and art. He is a founding member of the SenseLab and a member of the editorial collective for Inflexions: A Journal for Research-Creation. His most recent publication is “Beyond Technology and Representation, What Can Interactive Art Do?” in Art Journal. He also has a forthcoming article titled “Encounters with Incipient Action: Robert Irwin’s ‘Line’ Paintings” to be published in the Journal of Visual Art Practice.
