YWCA Masters - Dec 9

Course Details: 
YWCA Masters Program
Date: 
Dec 9 2009 - 6:30am - 8:45am
Location: 
YWCA Vancouver
Coach: 
pete

Distance: 2000-2450 or 2750

WARM UP

1-2x

  • 50m freestyle
  • 50m glide position
  • 50m switches
  • 50m fist swim
  • 50m stroke count relaxed

More 50s:

  • 4 x 50m at SC + 1 hold this count and descend
  • 4 x 50m IM order

MAIN

1-2 x

  • 3 x 100m at your avg SC for a comfortable pace, hold SC and descend. Rest 15 seconds.
  • 8-12 x 50m Swim Golf (aim for the best mix of speed and stroke count)

COOL DOWN

3  x 100m BR / BK / FRee at lower SC