Sage YMCA Masters Swimming

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60 Minute Swims

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75 Minute Swims

Week 10, Day 1

Week 10, Day 1

The main set of this workout was featured in 33-epic-swimming-workouts. It is designed to help freestylers to master their stroke rate without a tempo trainer. The main set has three rounds of 8 x 25 which increase in cadence each repeat. The first repeat the cadence is set by dolphin kick. The second round a stretch band is used to bind the ankles. Your goal is the keep a balanced body line with high hips. To do this you must increase your tempo. Last round is as fast and you can rotate your arms.

Week 9, Day 3

Week 9, Day 3

Today we are reviewing some drills, namely arm lead and buoy balance drills. The goal of the first drill is to keep your lead arm straight and still while you breathe. The goal of the buoy balance drill is to keep your core tight and don’t wiggle!

Week 9, Day 2

Week 9, Day 2

Todays set incorporates threshold swimming pace, EN-2 pace and an EN-2 Plus pace. In the main set, you will swim a 300 at threshold pace. Next 2 x 150 at EN-2, threshold pace minus one second per 50. Lastly, 4 x 75 at threshold pace minus 2s/50 yds. There’s plenty of rest, so I am anticipating everyone meeting their goals!

Week 9, Day 1

Week 9, Day 1

Today’s workout it a bit of a respite from the previous weeks. We will concentrate on a long and efficient stroke while reviewing breaststroke pull.

Week 8, Day 3

Week 8, Day 3

The warm up continues with breaststroke drills. Still concentrating on the kick, pulling the heels to the butt. The main set concentrates on achieving negative splits based on threshold times. Hold your threshold time for the first half of the swim and then drop 2 seconds per 100 for the second half of the swim.

Week 8, Day 2

Week 8, Day 2

This is a power workout with a breaststroke feature. The power portion will include tombstone and vertical kicking plus pulling with paddles and people. The breaststroke feature will focus on the kick.

Week 8, Day 1

Week 8, Day 1

Welcome to breastroke! We start with breastroke kick basics and the pullout. There are also scull drills included in the warm-up. The main set starts with a basic endurance mini set, then moves to a threshold endurance mini set and finally to a threshold overload set.

Week 7  Day 1

Week 7 Day 1

Fine tuning freestyle and backstroke, this workout is designed to help levitate hips. The pull with buoy drill at different sites in the legs encourages a strong core to hold a balanced body line.

Week 6, Day 3

Week 6, Day 3

This workout is EN-2, or threshold pace minus 2 seconds per 100. There are 4-5 repeats of 400s, each starting with a portion of a 200 and finishing with a 200. Your goal is to keep an EN-2 pace throughout. Extra rest is provided after each 200.

Week 6, Day 2

Week 6, Day 2

Today is the day to show off your backstroke. I will be taping you underwater. I will be looking for proper head and body position, hand entry and exit positions, pull, tempo and walls. I will give you the results of your assessment on Friday.