Fin Swim! - Session #20
Course Details:
Date:
Nov 17 2009 - 1:00pm - 2:00pm
Location:
Coach:
pete
Warm up
100m freestyle (no fins)
Fins:
2 x
- 50m shoulder slide
- 50m relaxed surface dolphin
- 2 x 25m relaxed underwater dolphin
- 2 x 25m medium pace UW, then surface dolphin
- 2 x 25m sprint UW, then surface dolphin (15 sec rest between)
- Rest between 50m reps: 10-20 seconds
2 x
- 50m streamlined kick with kickboard and fins
- 2 x 25m with 15 sec rest: vertical kickboard and fins (ie. suggest 15m with resistance, 10m active recovery)
- 2 x 25m no fins UW and surface dolphin
4 x 25m with fins: recovery swim. Play around with relaxed dolphin, kick and glide, shoulder slide.
200-300m freestyle swim, alternating the following every 3-7 strokes:
- fists
- two-fingers
- eyes closed
- finger tips down