YWCA Masters Fall 2009 - Session #14

Course Details: 
YWCA Masters Program
Date: 
Oct 26 2009 - 6:30am - 8:45am
Location: 
YWCA Vancouver
Coach: 
pete

Theme: Breastroke Glide and Recovery

Distance: 1850-2700m

Warm Up

2 x

  • 50 free (finger drag for elbow lead)
  • 50 breast (small compact kick)
  • 100 IM (relaxed and/or IM drills)

MAIN With Fins:

2 x

  • 50m Shoulder slide (aka surface dolphin but wait until lungs bring you back to surface)
  • 50m 3-count breaststroke (hold glide for 3 seconds) with toe flick (compact dolphin)
  • 50m 2-count BR
  • 50m 1-count BR
  • 50m Fast hands drill x 2 per length, relaxed BR in between
  • 50m Freestyle (look at how you hold water with catch)

2-4 x

  • 150m swim: 25m BR, 100m Free build, 25m BR

      * BR is active recovery

1-2 x

  • 3 x 100m on 60 seconds of rest for time
  • 3 x 50m kick with kick board for time (focus: try quiet, loud, big/small amplitude kicking to see effect on time - looking for the best balance of streamlined kicking and propulsion)

Cool Down

4 x 50m IM drills (ie. shoulder slide (Fly), patient catch (BK), 3-count glide (BR), switches (FR)