Tri Fitness Swim Club - YWCA Fall 2009 - Session 19

Course Details: 
Tri Fitness Swim Club
Date: 
Nov 12 2009 - 7:30am - 8:30am
Location: 
YWCA Vancouver
Coach: 
pete

Theme: High elbow lead

Distance: 1600-2000m

Dryland: High elbow position exercise


Warm Up / Drill Set

2 x

  • 50m Fists (elbow lead: send energy forward)
  • 50m Hands: Tracks (send energy forward)
  • 100m Fists. Focus: elbow lead
  • 100m Fists. Focus: Keep in fingers tipped down through entire stroke cycle
  • 200m Switch between fists and hands every 25m. Focus: Patient catch, especially with fists.
  • 200m Optional: count strokes for each 25m and build 200m.
  • [rest 10s/50m, 20s/100m, 30s/200m]

Mini-Sprints

Take 4-7 strokes, no breathing, then swim back to wall with switches.

  • 3x with fists
  • 3 x with hands


Focus: Explore how elbow lead with a controlled sprint (faster body rotations) with good form will help you drive through the water more cleanly and with more speed.

Rest 60-90s

8-12 x 25m Swim 1/2 length at perfect pace, then build remaining distance to the wall in a smooth controlled stroke that ends in a sprint. Slowly dial up the stroke rate and energy sent forward. Rest 5-10s at each wall.

COOL DOWN

3 x 100m Swim 1) fists 2) two fingers 3) Relaxed hands.