Sage YMCA Masters Swimming

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Dryland Workouts

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60 Minute Swims

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75 Minute Swims

Week 4, Day 3

Week 4, Day 3

Continuing our work on turns, this practice emphasizes the flip portion of the turn and the underwater dolphin kicks. In addition, there is a free/stroke set where 25 yds of stroke is added with each 100. Equipment needed: fins and pull buoy.

Week 4, Day 1

Week 4, Day 1

This is a basic endurance workout with emphasis on turns. The warm-up includes turn drills as well as streamline jumps. The rest of the workout is to be swum at threshold pace (400 pace).

Week 3, Day 3

Week 3, Day 3

Today’s workout features streamlining and changing speeds. The warm-up includes 12 x 25 power push-offs. These start with one hand on the wall, both feet on the wall facing up or slightly angled to the side and the other arm out. Sink, touch and push from the wall to streamline. Continue to push off from the all on all repeats in this manner.

Week 3, Day 2

Week 3, Day 2

In this workout, we will be doing some short distance stroke work. We will concentrate on technique rather than endurance. There is also an opportunity to practice IM turns.

Week 3, Day1

Week 3, Day1

Monday, October 25, 2021Workout "A" Warm-up (1500 yds) 300 choice 2 x (4 x 75 on 1:30 for round 1, 1:20 round  2)Descend #1-4 and 5-8 4 x 150 FADDLE drill#1: right paddle, left fin#2: left paddle, right fin#3: both paddles, both fins#4: no paddles, no fins Main Set...

Week 2, Day 3

Week 2, Day 3

Building on our heart rate set, we will do a set of 100s on descending intervals. In addition, we will do another heart rate set incorporating strokes. Country Club IMs alternate 25 freestyle with 25 stroke.

Week 2, Day 2

Week 2, Day 2

Still concentrating on extension and catch, today we are incorporating the 6-3-6 drill. Start in arm lead kick position. Kick 6 times. Stroke 3 times. Breathe. Then kick 6 times in the other arm lead postion.

Week 2, Day 1

Week 2, Day 1

The focus of this workout is the transition from extension to catch position. The movement is initiated by pointing the elbow up. The hand will drop into position for your pull. Keep your wrist straight and pull water back.

Week 1: Day 3

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.