YWCA Masters - Session #16

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

Theme: Stroke count control for all strokes

Distance: 1800 - 2550

Warm Up

2-3 x

  • 100m free (focus: wide tracks; patient catch; elbow lead)
  • 50m kick (back kick; right glide position; left glide position)

2-3 x

  • 50 free
  • 50 back
  • 50 breast
  • 50 Fly

*** 1st round @ SC avg, 2nd round @ SC-1, 3rd round @ SC-2 for all strokes. Rest 5-10 between 50s, 30 sec between 150s..

 

Main Set

4-6 x

  • 50m Free
  • 50m Back
  • 50m Breast
  • 50m Fly

Descend rounds 1-3 as: Sc+1, SC+2, SC+3 for all strokes; round 4-6 as swim gold (sc + time) and aim to descend the stroke count (make total score smaller). Rest 5-10 seconds per 50m, 30s per set.

Cool down

2 x

  • 100m free (wrist drag - slow recovery)
  • 50m choice of kick