Sage YMCA Masters Swimming

Strength/Technique Workouts


Winter 2023 Day 4

It's all about the pull today. The goal is to get your fingertips pointing down ASAP. Pull back, not down. Scooter drill should help you see what your are doing.

power diamond

Warm-Up (1100 yards)

  • 1 x 400 choice
  • 1 x 200 – Alternate 25 scull w/ 25 swim
  • 6 x 50 kick w/ fins on :55 – 25 moderate + 25 moderately fast
  • 2 x 100 – “11” Drill

Main Set (2100 yds)

  • 3 x 150 w/ :20s rest
    50 One arm scooter drill w/ board + 100 free
  • 3 x 150 backstroke on 3:00 – Keep a 6-beat kick
  • 6 x 100 choice pull on 1:40 – Descend by 100s
    (If arms are getting tired from all the pulling, substitute kicking)
  • 8 x 75 on 1:40
    Odds: 25 Fast Tarzan + 50 easy recovery
    Evens: 25 Choice Fast + 50 easy recovery

Cool Down (200 yds)   

  • 4 x 50 choice on 1:05

Total Yards: 3400

Bonus: Dryland Stretchcords:

Two Rounds: 10 Fly Pulls + 5 Triceps only :20s rest

Winter 2023 Day 10

Winter 2023 Day 10

This workout is perfect for a Monday. Not too hard, not too easy. A new drill, twisted hip, is introduced today. It is a one arm lead kick with shoulders on water surface and hips lowered on the lead arm side. This drill will work your core and help to feel what it is like to swim with your hips torqued. The release of the hip will come with the finish of the stroke when swimming freestyle.

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Winter 2023 Day 9

Winter 2023 Day 9

After reviewing some drills, we will be swimming some 100 repeats on a short rest interval. The ideal rest time is 10-15s. Base this off of your threshold pace. Afterwards there is a kick and pull set.

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Winter 2023 Day 8

Lots of pulling today! Adding to that is some sprint kicking. This is a fun workout. Not too hard. Not too easy.

Winter 2023 Day 7

Focus of the day is the high elbow position or elbow pointing up position. All kinds of drills alternating with swim to emphasize that position. Take some time to do the drills correctly instead of rushing through them. Attention to the smallest details can save time.

Winter 2023 Day 6

Today’s main set includes some fly/free repeats. Why do fly? It strengthens your pull and that is what we are all about this session.
In addition, there is some sculling and weightless hands.

Winter 2023 Day 5

Lots of pull drills. Pay attention to what makes them fast. Be sure to rotate your hips for the scooter drill and keep a straight forearm for sculling.

Winter 2023 Day 3

Today I will be collecting baseline data on # strokes and time of stroke cycle for 50s swum at an easy, moderate and fast pace.

Winter 2023 Day 2

General mix of kicking, pulling and sprints. Underwater push-offs and IMs are featured.

Winter 2023 Day 1

Welcome back from Christmas break. Today’s “11” drill focuses on keeping your hips high in the “11” position as well as when breathing. Keep one goggle in the water when breathing. The main set is a mix of freestyle, kicking and stroke.

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