Tri Fit - Winter 2010 - Session #2
Course Details:
Date:
Jan 14 2010 - 7:30am - 8:30am
Location:
Coach:
pete
Theme: Good form + Stroke Count awareness and control
Distance: 1650-2300m
WARM UP
100m freestyle
3-4 x ( with fins: kick slowly especially for glide and single switch drills)
- 50m glide position (kicking only)
- 50m single switches
- 50m fists
- 50m swim
100 free
MAIN
2-4 x 50m to determine average Stroke Count (SC) Rest: 10 seconds
100m at SC avg (if you come up short with strokes, kick to the wall)
Option 1 (new swimmers):
3 x
- 50m @ SC avg
- 50m SC -1
- 50m SC-2
- Rest: 5-10 seconds
Option 2 (experienced swimmers):
1-2 x
50m @ SC avg
50m @ SC-1
50m @ SC-2
Rest 20 seconds
50m @ SC avg
50m @ SC +1
50m @ SC +2
Rest 20 seconds
200m SC pyramid (start low, shift up to higher SC every 25m: SC-1, SC, SC+1, SC+2, SC+2, SC+1, SC, SC-1)
COOL DOWN
1x (no fins)
- 50m glide position (kicking only)
- 50m single switches
- 50m fists
- 50m swim