Core Swim - Winter 2010 - Session #2

Course Details: 
Core Swim / Fin Swim - Winter 2010
Date: 
Jan 14 2010 - 1:00pm - 2:00pm
Location: 
YWCA Vancouver
Coach: 
pete

Theme: Fundamentals

Distance: 1400-1800m

WARM UP

Option 1 with fins (new swimmers):

3 x

  • 50m glide position
  • 50m switches

3 x

  • 50m Back kick (small compact kick, relaxed ankles)
  • 50m Shoulder slide (drive hands forward to glide underwater)

Option 2 with fins (experienced swimmers):

3 x

  • 50m Shoulder Slide
  • 50m Shark
  • 50m Back dolphin
  • 2 x 25m Underwater dolphin (with 10 second interval)

3 x

  • 50m 50% fly / 50% free per 25m
  • 50m Backstroke
  • 50m Breaststroke (toe flick)
  • 50m Freestyle

 

MAIN

Option 1:(no fins)

2-3x

  • 50m glide position
  • 50m single switches
  • 50m fists
  • 50m free
  • 50m back kick

Option 2:

2 x Surface swim relay or IM - each leg is 50m. Choose 3-4 surface strokes including back dolphin, back flutter and any stroke with fins). Aim to go faster on second round.

  • Rest: 60 seconds if doing it as a team or 90 seconds if doing it solo.

2 x Finswimming swim relay on 50m legs. Choose from underwater dolphin, flutter, and any surface fin swimming strokes.

  • Rest: 60 seconds if doing it as a team or 90 seconds if doing it solo.

COOL DOWN

2-3 x

  • 50m free @ SC avg
  • 50m @ SC-1
  • 50m @ SC -2