Fin Swim! Fall 2009 - Session #24

Course Details: 
Fin Swim!
Date: 
Dec 1 2009 - 1:00pm - 2:00pm
Location: 
YWCA Vancouver
Coach: 
pete

Theme: IM and relay challenge
Distance: 1700-1900m

WARM UP

3 x 100m on 15 seconds rest as:

  • 25m Shoulder Slide
  • 25m Shark - left
  • 25m Shark - right
  • 25m Back dolphin


3 x 100m on 15 seconds rest as:

  • 2 x 50m back flutter/dolphin combo on surface
  • * Descend 1-3 (easy, medium, fast)


MAIN

3 x 100m IM on 60 seconds/100m rest as:

  • 25m fly
  • 25m back
  • 25m breast
  • 25m free


200m IM Relay or 4 x 50m IM order with 10 seconds rest
(rest 2 minutes)

200m FinSwim relay surface or underwater
or 4 x 50m Surface flutter/dolphin on 10 seconds rest at the walls

COOL DOWN

4-6 x 100m Freestyle / Back stroke combo swim for 5-10 minutes (50% fins / 50% no fins)