YWCA Masters - Dec 16

Course Details: 
YWCA Masters Program
Date: 
Dec 16 2009 - 6:30am - 8:45am
Location: 
YWCA Vancouver
Coach: 
pete

Distance: 2300-ish

Theme: Triathlon Challenge

WARM UP

3-4x

100m free

50m backstroke

50m breast

 

8 x 50m with fins (repeat set below twice)

  • back dolphin
  • shoulder slide
  • underwater dolphin and freestyle
  • fly

MAIN

1x Mini-Ironman

  • 200m fist swim 100 / hands 100
  • transition 1: put fins on, grab kickboard
  • 200m kickboard and fins
  • Transition 2: take fins off, stow kickboard
  • 100m back kick 50 / 50m fly or BR

COOL

2-3x

100 free finger drag

100 BR or BK