Tri Fit - Winter 2010 - Session #3

Course Details: 
Tri Fitness Swim Club - Winter 2010
Date: 
Jan 19 2010 - 7:30am - 8:30am
Location: 
YWCA Vancouver
Coach: 
pete

Theme: Achieving a good streamline on each stroke

Distance: 1450-1850m

 

WARM UP

2x

  • 50m free
  • 50m glide position
  • 4 x 50m (25m single switch / 25m swim): Round 1: Patient Catch focus; Round 2: Full rotation (twist) for breathing ease.

100m back kick: be long and tall in the water

MAIN

4-6 x 100m on 15 seconds rest. Stroke counting build: SCavg, SChold,  SC+1, SC+2, SC+3, SC.

200-400m swim: each 50m switch between fists, two fingers, hands with a focus on patient catch with full rotations (twist).

COOL

50m free

50m breaststroke

50m backstroke