Tri Fit - Winter 2010 - Session #1

Course Details: 
Tri Fitness Swim Club - Winter 2010
Date: 
Jan 12 2010 - 7:30am - 8:30am
Location: 
YWCA Vancouver
Coach: 
pete

Distance: 1900-2500m

WARM UP

  • 100m freestyle
  • 50m breaststroke
  • 50m backstroke
  • 100m freestyle (count strokes per 25m)

Rest: 10 seconds max

MAIN

3 x

  • 50m glide position
  • 50m switches
  • 50m fists
  • 50m swim
  • Rest: 5-10 seconds per 50m

4-6 x 100 on 15 seconds rest

  • 1st round: release your neck, let your head float
  • 2nd: drag your fingers for awareness of your recovery (arms above the water)
  • 3rd: extend your glide (try different amounts)
  • 4th: point nose down, experiment with slight chin tuck in as well
  • 5th: release neck
  • 6th: extend glide

COOL DOWN

1-2 x

  • 50m breaststroke
  • 50m backstroke
  • 50m freestyle