YWCA Masters - Dec 14

Course Details: 
YWCA Masters Program
Date: 
Dec 14 2009 - 6:30am - 8:45am
Location: 
YWCA Vancouver
Coach: 
pete

Distance: 2000-2500m+

Theme: Video feedback

 

WARM UP

15 minutes of drill / swim in a 25/25, 50/50 or 100/100m ratio.

8 x 50m IM order

 

MAIN

8-16 x 50m

  • @ Sc-1
  • @ SC + 1
  • @ SC - 2
  • @ SC + 2

 

2 x 400m Stroke Count Pyramid per 50m (continuously)

  • Run through: SC avg, SC+1, SC+2, SC+3, SC+2, SC+1, SCavg, SC-1
  • Rest 60 seconds btw 400m. 

COOL

3 x SC count relay: make two teams, swim 50m each. Count strokes and time and total numbers on the whiteboard. Best golf scores as a team win!