Core Swim - Winter 2010 - Session #3

Course Details: 
Core Swim / Fin Swim - Winter 2010
Date: 
Jan 19 2010 - 1:00pm - 2:00pm
Location: 
YWCA Vancouver
Coach: 
pete

Theme: Speed Skills

Distance: 1000-1350m

WARM UP

2-3 x

  • 25m single switches
  • 75m swim combo: fists, then two fingers, then regular stroke - change each 25m
  • 50m flutter kick on your back (long and tall)

2-3 x with fins

  • 25m shoulder slide
  • 75m combo: shark, back dolphin, single arm fly

MAIN

4 x 50m in IM order on 10 seconds rest. Focus: 3-4 seconds underwater after push off. Take 2-3 strokes of fly and then change to free if needed.

4 x 50m free on 15 seconds rest. Focus: complete underwater swim from wall and at least 2-3 strokes without breathing (breakout) to maintain speed off the wall.

1-2 x 100m free: practice underwater swim and breakout with quick turns at each wall.

COOL DOWN

Lane 1: Further refinement of shark, shoulder slide and undulation technique.

Lane 2: push off drills on your back with flutter kick, angle and lung volume (part 2 of flip turn from earlier)

Dog paddle race (all at once!)

Sculling race