Tri Fit Swim Club Fall 2009 - Session #23

Course Details: 
Tri Fitness Swim Club
Date: 
Nov 26 2009 - 7:30am - 8:30am
Location: 
YWCA Vancouver
Coach: 
pete

Theme:Swimming with mirrors (playing with body position and timing)

Distance: 2700m (or substitute 50m for 100m reps)

 

WARM UP

100m Free

4 x

  • 100m Patient catch: vary the patient of your lead arm during the recovery.
  • 100m Tracks: shift your tracks every 4-6 strokes to find optimal and quick streamline.
  • 100m Fingers down / wide catch: Relax and tighten you hands, while seeing how well you can get your hands to hold water earlier in preparation for the catch phase.
  • Rest 15-20 seconds / 45 per set.

 

4 x

  • 100m Waltz Timing: Are you holding streamline right until you initiate rotation?
  • 100m Clean hand entry: Clear the bubbles off your hands as they enter.
  • 100m Eyes and head position: Try nose down and look up; eyes down and change head position. How does it affect your glide and speed? 
  • Rest 15-20 seconds / 45 per set.

COOL DOWN

4 x 50m (SC, SC-1, SC-2, SC)