YWCA Masters - Winter 2010 - Session #5

Course Details: 
YWCA Masters Program - Winter 2010
Date: 
Jan 25 2010 - 6:30am - 8:45am
Location: 
YWCA Vancouver
Coach: 
pete

Theme: What makes a fast swim? The details.

Distance: 1900-2300m

WARM UP

  • 100m free
  • 50m breast
  • 50m back

MAIN

4 x 100m Drill/Swim as follows:

  • 75m single switch / 25m swim: change head position each 25m, then swim with the best one
  • 75m single switch / 25m swim: change rotation position each 25m, then swim with best one
  • 75m single switch / 25m swim: change lead arm position each 25m, then swim with the best one
  • 75m single switch / 25m swim: change kick amplitude and frequency position each 25m, then swim with the best one

3x Sprint reheasals (100m optional), swim at slow speed for good technique and wall transitions

  • 50m free with focus on 10m underwater dolphin
  • 50m single switches (attention on balance and precision)
  • 50m focus on quick open or flip turns and good push off
  • 50m sprint

1-2 x Sprint rehearsals on 60 seconds rest

  • 100m free with focus on underwater dolphin beyond flags from each wall
  • 100m: 50m single switches (attention on balance and precision), then 50m swim
  • 100m focus on quick open or flip turns and good push off and each wall
  • 100m: 50m swim in control, then 50m sprint

COOL DOWN

100m Breast

100m Free

100m Back