YWCA Masters Fall 2009 - Session #13

Course Details: 
YWCA Masters Program
Date: 
Oct 21 2009 - 6:30am - 8:45am
Location: 
YWCA Vancouver
Coach: 
pete

Theme: IM + Endurance

Total: 2250m

Warm Up 600m

3 x

  • 50m free (finger drag for patient catch)
  • 50m back (2 step drill: lift arm to 30-45 degrees, then slowly back down, then full stroke, use it to time catch)
  • 50m pull (drive into streamline)
  • 50m kick (in glide position, slowly to sense balance)

MAIN 1350m

3 rounds:

  1. 100m each
  2. 75m each
  3. 50m each
  • IM
  • Free
  • Back
  • Breast
  • Fly (broken into 4 x 25 or use fly /free combo or flt/breast combo)
  • Kick on back

Focus: consistent stroke counts for whole set or build each rep smoothly.

Cool down 300m

2 x 100m IM drill

4 x 25m switches (free)