June 4, 2021

Warm-up (850 yds)

3 x 150 Tighten Up Drill – Free or Back –
8 x 50 on 1:00 – 25 drill + 25 swim
#1,5: 6-3-6
#2,6: Sailboat for Apple, Peaches, Pumpkin Pie, then switch
#3,7: Fists
#4,8: Quick cadence
6 x :40 vertical kick with switching, :20s rest

Pre Set (500 yds) –

10 x 50 on 1:00 Swim Golf
Golf score = # strokes + time – Try to drop your score!

Main Set (1300 yds)

4 x 25 sprint choice from blocks on 1:30
1 x 200 pull recovery
2 x 50 spring choice from blocks on 2:30
1 x 200 choice kick recovery
1 x 400 IM broken by 25s
:10s rest after each 25 OR until the last swimmer arrives

Cool Down

1 x 200 EZ choice Total Yardage: 2850

Week 7, Day 2

Nov 22, 2021

Happy Thanksgiving! This is a team building fun workout for everyone. The workout highlights turns, underwaters, reach and roll, kicking, and hand entry.

Getting Back in the Water

Sep 17, 2021

This workout was from April 28, 2021. It was one of the first workouts of the mini season, designed to ease you back in the water after a break from swimming.

June 1, 2021

Keep your head in line with your spine by keeping your chin tucked. Pretend you have a double chin. When you are breathing. pretend you are taking a bite from a cupcake sitting on your shoulder.

Join The Team

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

Sage YMCA Masters Swimming

Seventy-five Minute Workouts

Concentrate on your form for this workout. Gradually add speed and try to keep your technique perfect.

Focus on: swim golf | technique drills