Tri Fit - Winter 2010 - Session #7
Course Details:
Date:
Feb 2 2010 - 7:30am - 8:30am
Location:
Coach:
pete
Theme: Stroke timing with a focus on how elbow lead can increase propulsion and distance per stroke
Distance: 1950m
WARM UP
Mirror work (dry land): rehearse elbow lead in mirror and rotations. Main focus for pool warm up.
2 x
- 50m glide position
- 50m single switches
- 50m single switches with fists
- 50m swim with fists (drag knuckles)
- 50m swim with finger drag
- 200m swim (focus on recovery and stroke timing: 1, 2, 3 count)
MAIN
300m freestyle: alternating between 75m at SCavg and 75m at SC-1
Rest 30 seconds
300m freestyle: alternating between 75m at SC+1 and 75m at SC+2
Rest 30 seconds
150m freestyle: alternating between SC+1, SC+2, SC+3 every 50m meters (repeat after a 60 second rest for extra practice and intensity)
COOL DOWN
3 x 100m freestyle or choice stroke with 3-5 strokes at a time with eyes closed