Sage YMCA Masters Swimming

Seventy-five Minute Workouts

 

Week 1: Day 3

This workout is a basic endurance one. In addition, the YMCA catch drill allows you to slow down your catch and pull. Thus giving you the feel of proper hand and arm position.

power diamond

Workout for October 15, 2021

freestyle extension

Phase 1 of the YMCA drill
Pitch your hand down into the water. Keep wrist straight.

catch phase in freestyle

Phase 1 of the YMCA drill
Rotate elbows up.

power diamond

Phase 1 of the YMCA drill
Hands are directly below shoulders.

exit phase of freestyle

Phase 1 of the YMCA drill
Keep palms pointing back.

Warm-up Option 1 (1400 yds)

  • 1 x 400 choice
  • 1 x 150 choice kick
  • 4 x 25  YMCA drill 
    (Hold each position shown above for 5s. If you do not have a snorkel, try it in the head up position.)
  • 1 x 200 freestyle pull – start slow going through each phase of the YMCA drill, then build speed to your pull.
  • 1 x 150 backstroke
  • 8 x 50 on 1:00 descend 1-4, 5-8

Warm-up Option 2 (700 yds)

  • 1 x 200 choice
  • 1 x 100 choice kick
  • 4 x 25  YMCA drill 
    (Hold each position shown above for 5s. If you do not have a snorkel, try it in the head up position.)
  • 1 x 200 freestyle pull – start slow going through each phase of the YMCA drill, then build speed.
  • 1 x 100 backstroke

Main Set (1650 yds)

Broken Mile Choice w/ :20s rest in between distances

Start with 275, then 250, then 225, … 25

Cool Down

4 x 50 choice on 1:10/1:20

 

Total Yards: 2550 – 3250

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