Sage YMCA Masters Swimming

Seventy-five Minute Workouts

 

Back to School Workout

Have you forgotten how to swim with beautiful technique? This workout will review the basics and get you tuned up for a great season! Originally published on Oct 12, 2019.

back to school desk

Catch 101: You will need a floatation belt for these drills. No kicking.
Lesson: Fingertips point down, straight wrist, elbows are higher than hands

1.  25: Standing doggie paddle
2.  25: Horizontal Doggie Paddle
3.  25: Tarzan
4.  25: Pull, face in water looking down while exhaling, inhale to the side keeping one goggle in the water


Kick 101: You will need a floatation belt. These are vertical kicking drills.
Lesson: Bend at knee, drive lower leg down & to the side w/ hips and pointed toes. The path of the driving kick will be that of an arc. This will mimic kicks #3 and #6 in your 6-beat kick.


1.  4 x ¼ turns to the right (kick, kick, kick, kick, kick, bend  R leg and drive hips to turn)
2.  4 x ¼ turns to the left
3.  4 x ¼ turns to whichever side was weaker


Catch Review: You will need a pull buoy for these drills. No kicking.

1.  25: Horizontal Doggie Paddle
2.  50: Tarzan
3.  75: Pull, face in water looking down while exhaling, inhale to the side keeping one goggle in the water


Kick Review: No floatation device this time. Try to kick more than a ¼ turn.

1.  4 x ¼ turns to the right (kick, kick, kick, kick, kick, bend  R leg and drive hips to turn)
2.  4 x ¼ turns to the left
3.  4 x ¼ turns to whichever side was weaker


Coordination 101: No equipment.
Lesson: Coordinate same side pull and kick finish.

  1.  200 yards free w/ 2-beat kick
  2.  200 yards free w/ 6-beat kick (kicks #3 and #6 are same side finishes)

Catch Review: No equipment. Kicking allowed.

  1.  25: Horizontal Doggie Paddle
  2.  50: Tarzan
  3.  75:  Free

Kick Review: 100 yards: Horizontal, arms at sides. Alternate driving kicks. Breathe by rolling over on your back. You may also try this drill on your back.


Coordination Review:

  1.  100: 2-beat kick
  2.  150: 6-beat kick

Body Position 101/Tighten Up Set: No equipment
Lesson: Horizontal body position w/ back of swim suit touching air

     Four Rounds

  1. 25: Free w/ tight abs – squeeze abs the whole 25
  2. 25: Free w/ retracted shoulders – pull shoulders back and down
  3. 25: Free w/ glut squeeze
  4. 25: Relax everything. Let your body position do whatever it wants.
  5. 50: Squeeze everything – abs, shoulders (back and down), and gluts

You may also try this on your back.               

Total Yards: 1750

Bonus Set:  8 x 75 on 1:45/2:00/2:10
                   25 free + 25 choice stroke + 25 free
                   100 EZ choice

Total Yards: 2450

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