YWCA Masters - Winter 2010 - Session #4

Course Details: 
YWCA Masters Program - Winter 2010
Date: 
Jan 20 2010 - 6:30am - 8:45am
Location: 
YWCA Vancouver
Coach: 
pete

Theme: Send your energy forward into your glide (which will increase your distance per stroke and speed)

Distance: 1800-2650m


WARM UP

2-3 x

  • 50m free w/ fists
  • 50m free w/ hands
  • 50m breast w/fists
  • 50m breast w/hands
  • 50m kick on back

4-6 x 100m on 20-30 seconds rest because of the sprint at the end*

  • sprint last 25m
  •  do 3-4 seconds (past the flags) underwater dolphin and/or flutter from walls, especially on last wall
  •  alternate freestyle and back or breast

4-5 x 200m pyramid on 30 seconds rest

  • SC avg, SC+1, SC+2, (SC+2), SC+1

COOL DOWN

1-2 x

  • 50m Single switches
  • 50m 3 second breaststroke (extended glide phase)
  • 50m patient back stroke