YWCA Masters - Session #20

Course Details: 
YWCA Masters Program
Date: 
Nov 18 2009 - 6:30am - 8:45am
Location: 
YWCA Vancouver
Coach: 
pete

Theme: Negative Split Sensations

Distance: 1800m - 3100m

 

WARM UP

4 -6 x

  • 50m Free
  • 50m BK or BR
* odds: fist
* even: hands
* rest: 5 seconds
4 x 50m Kick Medley: back, back dolphin, breast kick, kick in freestyle glide.
MAIN
Negative split sensation practice:
1-2 x
  • 100m Free (50m @ SC / 50m @ SC + 1)
  • 100m Back (50m @ SC / 50m @ SC + 1)
  • 200m Free (100m fists / 100m hands)
  • 400m (200m pull / 200m with kick)
  • 2 x 50m (25m no kick (no buoy, either) / 25m full stroke)
COOL DOWN
2 x 150 Cycle through fists, two fingers, eyes closed and fingers down every 3-7 strokes.