Western YMCA Masters Swimming

What is Masters Swimming?

Masters Swimming is a successful blend of fitness and competitive swimming for adults (19 years of age and over). The regular structured workouts use techniques of interval training in an atmosphere of fun, fitness, friendship and participation! Individuals who find it difficult to stick with a self-imposed, keep-fit routine will find it easier to maintain a Masters Swimming program. 

Who can join the Western YMCA Masters Program?

Any YMCA of Delaware full member 19 years of age and older. 

How much does it cost?

FREE to full members of the YMCA of Delaware.  To join the United States Masters Swimming (www.usms.org) and Delaware Valley Local Masters Swim Committee (www.dvmasters.org) there is a small fee.  Exact prices and registeration process information coming soon. 

Do I need previous competitive swimming experience?

NO!  Anyone who has basic swimming ability and can comfortably swim a few lengths of the pool is welcomed to join.  Masters swimming is great for tri-athletes looking to strengthen their swimming skills. 

How do I join the Western YMCA Masters Team?

Contact Adam Braun for more information at abraun@ymcade.org or 302-709-9622 ext 1133.

Practices

Copies of the weekly workouts will be left at the bubble pool, E-mailed to the distribution list, and posted to the website.

Wednesday mornings from 5:45am-7:00am there will be a coach available to work on technique.  Other workouts are on your own.  Organize a day and time and swim with friends!

January

February

March

1/4/10 - 1/10/10 

2/1/10 - 2/7/10

3/1/10 - 3/7/10

1/11/10 - 1/17/10 

2/8/10 - 2/14/10

3/8/10 - 3/14/10

1/18/10 - 1/24/10

2/15/10 - 2/21/10 

1/25/10 - 1/31/10

2/22/10 - 2/28/10 

Glossary of Common Workout Terms

25 = 1 length of the pool

50 = 2 lengths of pool

100 = 4 lenghths of pool

Build: Progressivly get faster within the given distance.

IE - 5x50 Build means start each 50 slow, finish each 50 fast.

Descend: Progressivly get faster within the given set.

IE - 5x50 Descend means 1st 50 slow, 2nd 50 little faster...5th 50 is fast.

Drill: Each workout will usually have at least one drill componet.  Check the drill list below.

Kick: Each workout will usually have at least one kicking compnet.  This can be done with a kick board, without a kick board in stremline position on your stomach or back, and without a kick board on your side.  If it does not say a specific position, you choose.

Pull: Most workouts will have a pull componet.  Use a pull buoy between your legs to help them float and keep you from kicking.  Paddles can be used if you have them.

DPS = Distance Per Stroke:  Goal is to maximize power of every stroke and take fewer strokes per length than normal

Negative Spilt: Within a given distance the 2nd half is fast than the 1st half.

IE - 4x400 Negative Spilt means each in each 400 the 2nd 200 needs to be faster than the 1st.

Easy: Use this as active recovery during a set or cool down after practice is complete.

Strong: A good aerobic pace is needed.  Heart rate should be elevated.

Fast: 100% Effort is needed.  You may not be able to go 100% for the given distance but thats OK. 

Breathing 3,5 by 100:  Within a given distance a breathing patterned may be given.

IE - 3x300 breathing 3,5,3 means the 1st & 3rd 100 breath every 3 strokes, the middle 100 breath ever 5 strokes.

IM = Individual Medley

100 IM = 1 length of Fly, Back, Breast, Free in that order

200 IM = 2 lengths of Fly, Back, Breast, Free in that order

Drills

Click here for a breakdown of drills for all four strokes