YWCA Masters - Winter 2010 - Session #1

Course Details: 
YWCA Masters Program - Winter 2010
Date: 
Jan 11 2010 - 6:30am - 8:45am
Location: 
YWCA Vancouver
Coach: 
pete

Theme: Post-holiday warm up and introduction to main concepts for speed work this winter.

Distance: 1850-2100m

 

WARM UP

100m freestyle

50m breaststroke

50m backstroke

100m freestyle (count strokes per 25m)

Rest: 10 seconds max

MAIN

3 x

  • 50m glide position
  • 50m switches
  • 50m fists
  • 50m swim
  • Rest: 5-10 seconds per 50m

3x

  • 50m patient catch backstroke
  • 50m backstroke
  • 50m 2-count breaststroke
  • 50m breaststroke
  • Rest: 5-10 seconds per 50m

1-2 x 250m freestyle, count strokes and aim for consistent count, but more relaxed as you swim the rep

COOL DOWN

  • 50m breaststroke
  • 50m backstroke
  • 50m freestyle
  • 5 x turn practice (open turn, bounce off the wall, and push off underwater)