YWCA Masters - Session #18

Course Details: 
YWCA Masters Program
Date: 
Nov 9 2009 (All day)
Location: 
YWCA Vancouver
Coach: 
pete
Theme: The Fist is Mightier than the Hand
Distance: 1900-2550m

WARM-UP

2 x

  • 100m Fists with pull buoy. Focus: Send energy forward (try not to pull back).
  • 100m Fist with fins. Focus: Hold water lightly with palm, wrist and forearm. Do not overkick.
  • 100m Fists only. Focus: Patient catch stroke timing. Glide!
  • 100m Fists only. Focus: Count strokes. Are within 1--3 strokes of your regular SC?
  • 100m Hands. What feels different? Note key differences in your stroke. 

MAIN

2 x 200m swim fists and hands, switching every 50m between the two. (30s rest)

2-3 x 100m Sprints for time on 60s rest.

1 x 300-450m Hand variations. Every 25m cycle through the following:

  • Fists
  • 1-2 fingers (try both)
  • Cupped hands
  • Relaxed hands
  • Spread hands
  • Normal hands (whatever you do now)

COOL DOWN

200-400 IM drill/swim with fists, then hands. Try all strokes at perfect pace (best techinque) and see what role your hands play.