YWCA Masters - Winter 2010 - Session #3

Course Details: 
YWCA Masters Program - Winter 2010
Date: 
Jan 18 2010 - 6:30am - 8:45am
Location: 
YWCA Vancouver
Coach: 
pete

Theme: Speed skills - speed from the wall.
Distance: 1750 - 2400m

WARM UP
2-3 x

  • 50m free
  • 50m glide position
  • 50m single switches
  • 50m fists

100m IM

100m Freestyle

 

MAIN

Focus: Speed skills (transitions)

4 x 50m IM order on 10 seconds rest. Focus: 3-4 second underwater push off and dolphin/flutter kick (or BR pull out) Cover 10m.

4 x 50m Free on 10 seconds rest. Focus: Underwater breakout + 2-3 strokes without breathing. Transition from underwater swimming to surface strokes should be smooth and fast. Do not breath when you first surface!

2 x 100m Free on 10 seconds rest. Focus: Quick open or flip turns. Bounce off the wall and hold your underwater streamline longer.

8 x 50m on 30 seconds rest.

  • Odds: Freestyle: Combine push-offs, underwater dolphin/flutter, no breath breakout, and sprint pace for first 15m. Then easy to the wall with a quick turn to repeat the same on the way back.
  • Evens: IM order (fly, bk,br, free) Sprint pace from the wall for 15m, then easy to wall, quick turn and repeat. If you can't stay under long enough on the return leg, rest for 1-5 seconds at the first wall. 

* extra credit: 3 x 100m on 60 seconds rest. Put this together for time.

COOL DOWN

1-2 x

50m SC avg

50m SC -1

50m SC -2

(repeat for BR, BK)