Sage YMCA Masters Swimming

Seventy-five Minute Workouts


Week 7, Day 2

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

turkey cartoon

Thanksgiving Eve Workout for Everyone!

Start with a 10 minute warm-up on your own.

freestyle flip turn

T is for Turns

  1. Slowest turn contest
  2. Review turn drills
  3. Fastest turn contest
underwater dolphin kick

U is for Underwater

  1. Number of underwater kicks before surfacing
  2. Most powerful kicks measured by furthest distance using wall push-off plus 4 underwater kicks
  3. Best streamline/push-off measured by straightness and distance
susan's freestyle

R is for Reach and Roll

  1. 1 x 200 freestyle
  2. 1 x 100 backstroke
  3. Vertical kick with the most hip driven rotation. Goal: 360 degrees
single arm lead kick drill

K is for Kick

  1. 1 x 200 single arm lead kick w/ paddle in between arm and ear
  2. Kicking war w/ kick board between two people. Start in the middle of the pool. Push the other person to the wall with your kick. Challenge everyone!
denise freestyle

Y is for Yards

  1. Measure the distance covered in 10 strokes of each stroke
  2. Distance covered in 15 minutes
Getting Back in the Water

Getting Back in the Water

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

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.

susan's freestyle

June 4, 2021

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

Join The Team

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