YWCA Masters - Session #15

Course Details: 
YWCA Masters Program
Date: 
Oct 28 2009 - 6:30am - 8:45am
Location: 
YWCA Vancouver
Coach: 
pete

Theme: IM!

Distance: 1950-2750

Warm Up (with fins)

3 x

  • 50m Short Axis Drill Combo (Shoulder Slide / Fly / Shoulder Slide /BR: 2-3 of each)
  • 50m Long Axis Drill (Odd: 2-Step Backstroke / Even: Patient Catch Freestyle)
  • 50m Mini IM

 

MAIN

4-8 x 100m

  • 1st 100m : Let arm swing forward under elbow (lead with elbow in recovery)
  • 2nd 100m: Fingers tipped down during catch / with straight wrist (more advanced)
  • 3rd 100m: Complete catch and then release by letting hand come to inside of thigh
  • 4th 100m: Breathe with chin (not eyes)
  • Repeat again, but descend with pacing that allows you to go faster but hold focuses.

4-8 x 50m IM order (Fly, Bk, Br, Sprint Free) on 15-20 sec rest, rest 60 sec after sprint free

2-4 x 100m IM on 20-30 sec rest (descend if you do all four) or swim/drill for fly

4 x 50m IM Kick (back dolphin, back kick, back breast kick, freestyle glide position)

 

COOL DOWN

3 x 100m SC, SC-1, SC-2