Tri Fit - Winter 2010 - Session #5

Course Details: 
Tri Fitness Swim Club - Winter 2010
Date: 
Jan 26 2010 - 7:30am - 8:30am
Location: 
YWCA Vancouver
Coach: 
pete

Theme: Glide and distance per stroke (energy cost and timing variables)

Distance: 2000m

WARM UP

2x

  • 100m finger drag: become aware of your stroke timing (how patient are you?)
  • 50m make strokes very, very patient (explore limit-slowly)
  • 50m make strokes very, very impatient (explore limits-but slowly, don't rush)
  • 50m glide position: how much energy are you using to extend your lead arm? can you reduce it?
  • 100m count strokes

MAIN

3 x with Fists

  • 50m SC avg
  • 50m SC-1
  • 50m SC-2

3 x with light finger drag for recovery awareness

  • 50m SC avg
  • 50m SC-1
  • 50m SC-2

250m swim, play with gliding sensation and stroke timing

  • sample your SC at regular intervals (every 75m or so)

Cool Down

4-6 x 25m Breaststroke / 25m Freestyle (emphasize glide on both strokes)