YWCA Masters - Winter 2010 - Session #9

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

Theme: Becoming aware of your hands and arms by swimming with fists.

Distance: 2300m

WARM UP

3 rounds of:

  • 100m Single Switch (slowly!)
  • 100m Swim with fists
  • 200m Swim

1st round: with fins

2nd round: with fins and fists for all three reps

3rd round: fists only (no fins)

 

MAIN

2 x 400m with a 60-90 second break between

* Focus: each stroke should involve the whole body and focus on coordinated rotation and extension of the arm. To go faster, do not rely on faster arms or harder pull (ie. it won't work with fists!). Use your body rotations and clean entries into glide on each stroke to speed up.

Sprint on every 4th 25m length: ie. 4th, 8th, 12th, and 16th length.

  • 1st 400m: with fins and fists
  • 2nd 400m: normally

 

COOL DOWN

3 x

  • 50m  backstroke
  • 50m back kick
  • 50m freestyle