YWCA MASTERS FALL 2009 - Session #24

Course Details: 
YWCA Masters Program
Date: 
Dec 2 2009 - 6:30am - 8:45am
Location: 
YWCA Vancouver
Coach: 
pete

Theme:  Long Distance Control
Distance: 1900-2800m

WARM UP

3 x

  • 50m Free SC
  • 50m Back/Breast
  • 50m Kick (back or free glide)
  • 50m Pull with focus: 1st round: Tracks, 2nd: Patient Catch, 3rd: Crisp rotation/extension


MAIN

8 x 200m (alt do 4 x 200m as below, then finish with 200m at SC-1) on 30 seconds rest. If you lose SC during swim, try SC odds, focus point evens.

  • SC + 1
  • SC + 2
  • SC + 3
  • Breast / Back combo (active recovery)
  • SC + 2
  • SC + 1
  • SC - 1
  • Breast / Back combo (active recovery)


COOL DOWN

1-2 x

Freestyle rotation/stroke timing:

  • 50m slow, smooth timing
  • 50m "normal"
  • 50m fast or crisp timing

* stay patient with the catch!  Change the rotation speed, not the swim speed.

Backstroke rotation/stroke timing:

  • 50m slow, smooth timing
  • 50m "normal"
  • 50m fast or crisp timing

* stay patient! Change the rotation speed, not the swim speed.