YWCA Masters - Session # 19

Course Details: 
YWCA Masters Program
Date: 
Nov 16 2009 - 6:30am - 8:45am
Location: 
YWCA Vancouver
Coach: 
pete

Theme: Holding efficiency over longer distances (gears)

Distance:1800-2550m


Warm-Up

2-3 x

  • 25m switches with fists (slow for balance)
  • 25m switches with hands (slow for balance)
  • 100m free (build stroke counts)
  • 50m choice BR, Fly, BK
  • 50m free SC for avg at perfect pace
  • Rest: 30 seconds for 250m

4-6 x 200m on 30-45 seconds rest

  • 1st: at SC+1 (or your 1st gear)
  • 2nd: at SC+2 (or your 2nd gear)
  • 3rd: at SC+3 (or your 3rd gear)
  • 4th: at SC+3 (or your 3rd gear)
  • 5th: at SC+2 (or your 2nd gear)
  • 6th: at SC+1 (or your 1st gear)
  • * if you do only 4 reps (or find 2nd gear challenging to maintain for 200m, please do only a 50-100m repeat of 3rd gear to try it and then do SC+2, SC+1)

 

4 x 50m combos: 1 & 3: fly/breast combo  2 & 4: back/free combo (change each 25m) on 10 seconds rest

Cool down

3 x 100m as: SC avg, SC-1, SC-2.