Core Swim - Winter 2010 - Session #1
Course Details:
Date:
Jan 12 2010 - 1:00pm - 2:00pm
Location:
Coach:
pete
Distance: 1950m
Theme: General warm-up and post holiday refresher
WARM UP
- 50m freestyle
- 50m backstroke
- 50m breaststroke
3 x
- 50m glide position (freestyle)
- 50m switches
- 50m fists
- 50m swim
- Rest: 5-10 seconds per 50m
Fin swim basics/review.
3 x
- 50m shoulder slide
- 50m shark
- 50m back dolphin or back kick
- 50m breast stroke with fins
MAIN
8 x 25m underwater swims with fins on 15-30 second rests
or
8 x 25m
- odds: shoulder slide
- evens: 2-count breaststroke
1 x 250m freestyle
COOL DOWN
2 x
50m free: finger drag
50m backstroke: patient catch