Core Swim - Winter 2010 - Session #5

Course Details: 
Core Swim / Fin Swim - Winter 2010
Date: 
Jan 26 2010 - 1:00pm - 2:00pm
Location: 
YWCA Vancouver
Coach: 
pete

Theme: Longer distance undulations

Distance: 950-1800m

WARM UP

1-2x

  • 50m glide position: let head float in the water
  • 50m switches: try different patient catch timings
  • 50m swim: finger drag, try different patient catch timings

MAIN

1-2x with fins

  • 100m Shoulder Slide
  • 100m Shark
  • 100m "Dolphin Pod" (2-4 underwater dolphin strokes, then surface for a breath with a fly/breast/single arm fly/or mini-breach!)
  • 100m Dolphin kick on your back (surface) or flutter kick to recover (relaxed)

Rest 30 seconds/100m

Combo with fins

1-2x

  • 100m Shoulder Slide/ Breast (2-3 strokes each) or
  • 100m Fly / Breast (2-3 strokes each)

Long Axis Combo

4x

  • 25m freestyle (4-6 dolphins underwater, no breath breakout then swim)
  • 25m backstroke (flutter kick on your back underwater 2-4 seconds, then back stroke)

COOL DOWN

150m freestyle with fins