Collected from Illinois Masters Coaches
underwater freestyle swimmer

Date posted:

October 24, 2022

Welcome Back!


Want to have fun your first day back to practice? Don't look at the clock. Rest as long as you want. This is your reward for waking up early and coming to practice.

Warm-Up (500 yards) – Rest as long as you feel you need

  • 1 x 200 – easy pace
  • 2 x 100 – easy plus pace
  • 4 x 50 – moderate pace

Drills: Body Balance – Two Rounds (200 yds)

  • Vertical Kick for about 30s
  • 5 x Superman float w/ heels on the surface of the water to tight tuck
  • 1 x 50 yards of Superman kick
  • 1 x 50 kick with a board, face in water, breathe to both side
    Challenge; Keep one goggle in the water when breathing

Set #1 (900 yds) – Rest as long as you feel you need

  • 6 x 50
  • 3 x 100
  • 1 x 300

Drills: Catch – Two Rounds (300 yds)

  • 1 x 50 Heads Up Doggie Paddle
  • 1 x 50 Tarzan
  • 1 x 50 Freestyle with high catch, Try not to let arms sink

Set #2: (800 yds) – Rest as long as you feel you need

  • 2 x 200
  • 1 x 400

Bonus/Optional Set: KPS (300 yds)

  • 1 x 100 – One arm lead kick, alternate arms each 25
  • 1 x 100 – Pull w/ high catch
  • 1 x 50 – 6-beat kick
  • 1 x 50 2-beat kick

Cool Down (200 yds)

  • 4 x 50 choice

Total Yards: 2900 -3200

sage YMCA masters logo

Author: Susan Scanlan

Team/Website: Sage YMCA

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