Fin Swim! - Session #12

Course Details: 
Fin Swim!
Date: 
Oct 20 2009 - 1:00pm - 2:00pm
Location: 
YWCA Vancouver
Coach: 
pete

Warm Up

without fins:

4 x 25m Free

4 x 25m Breaststroke

4 x 25m Backstroke

4 x 25m Fly / Free combo (clean fly strokes off the wall, then free)

with fins:

4 x 25m Shoulder slide

4 x 25m Back dolphin/flutter combo

4 x 25m UW dolphin or flutter, then free (work on nose exhale)

4 x 25m Shark

Time trials:

3 x 25m Back flutter or back dolphin SPRINT to flags for time (45-60 sec rest)

3 x 25m UW dolphin (noses down) SPRINT to red line/cones or wall for time 60-90 sec rest

Cool down

2 x 100m freestyle (no fins)

4 x 25m shoulder slide (nice long glide)