Swim 8 * 50 front crawl building getting faster through the 50 finishing 60

Transcription

1 Friday 18 June 9 to 11AM Warm up to 9:15 PM Lane 1 Drill 8 * 50 front crawl finger tips 60 Swim 8 * 50 front crawl building getting faster through the 50 finishing 60 6 * 100 Front crawl * drill/25 swim 100 back on * 50 breast on 70 6 times through 100 fcrawl on 1.45 Lane 2 Drill 8 * 50 front crawl finger tips 70 Swim 8 * 50 front crawl building getting faster through the 50 finishing 70 6 * 100 Front crawl * drill/25 swim 100 back on * 50 breast on 70 5 times through 100 fcrawl on 2.00

2 Friday 18 June 9 to 11AM Warm up to 9:15 PM Lane 3 Drill 8 * 50 front crawl finger tips 70 Swim 8 * 50 front crawl building getting faster through the 50 finishing 70 5 * 100 Front crawl * drill/25 swim (do f/crawl if not able to do fly) 100 back on * 50 breast on times through 100 fcrawl on 2.15 Lane 4 Drill 8 * 50 front crawl finger tips 70 Swim 10 * 50 front crawl building getting faster through the 50 finishing 70 6 * 100 Front crawl * drill/25 swim(do f/crawl if not able to do fly) 100 back on * 50 breast on 70 4 times through 100 fcrawl on 2.00

3 Friday 18 June 4-5 FLY SESSION ALL LANES 200 Swim Pull Kick Pull Swim of each front crawl Good Steamlined push-offs and kick off the wall Kick 6 * 50 2 on front with breast arms 4 on side stretched out Drill 6 * as 4 right arm / 4 left arm / 2 full stroke 4-6 as 1 arm stroke : 8 leg kicks Swim 6 * as Odds 25 drill / 25 swim Evens 25 swim / 25 drill Swim 6 * ( less able could repeat as above) Swim 4 * 100 back 2.00 Times are for lanes 1 and 2, other lanes take 20 seconds rest at each 50 Tri-athletes can do sets as front crawl: Drill thumbs up side of body Swim work on Distance Per Stroke trying to reduce number of strokes per length

4 Saturday 19 June 9-11 Warm up own choice to 9:15 Swim 8 * 100 Individual (lane ) 800 Tri-athletes can do frontcrawl drill 50 catch up/50 clenched fist Swim 8 *50 frontcrawl 50 Lane *100 frontcrawl *200 frontcrawl * * * * Easy Swim 20 * 50 IM 25 swim / 25 drill 1-5 Fly 3 right arm /3 left arm 6-10 Back 3 right arm / 3 left arm Breast 1 arm stroke: 3 leg kicks Front crawl trailing fingers 4600

5 Saturday 19 June 9-11 Lane Warm up own choice to 9:15 Swim 6 * 100 Individual (lane ) 600 Tri-athletes can do frontcrawl drill 50 catch up/50 clenched fist Swim Lane3 8 *50 frontcrawl 60 Lane *100 frontcrawl *200 frontcrawl * * * * Easy Swim 16* 50 IM 25 swim / 25 drill 1-4Fly 3 right arm /3 left arm- Do fcrawl if cannot do fly 5-8 Back 3 right arm / 3 left arm 8-12 Breast 1 arm stroke: 3 leg kicks Front crawl trailing fingers 4200

6 Saturday 4-5 BACKCRAWL TECHNIQUE Warm Up 3 * (200 front crawl / 100 IM) Kick 4 * 50 Back on side 2 right arm above head left arm down left shoulder out of water repeat with left arm above head 4 * 50s 12 kicks right arm left arm rotation Drill 6 * 50s back 25 right arm / 25 left arm Rotation Little finger enter first 12 *50s backcrawl on 65 6* 100s backcrawl on 2.00 Lanes 3 and 4 just do 10 50s back and backcrawl Swim 4 * 50 Fly

7 Sunday 20 June 9-11 Lane 1 and 2 and 3 mix up (Quality set!) Warm up to 9:15 own choice Drill 12 * 50s front crawl Odds 12 kicks : 1 arm cycle 600 Evens touching thigh All on 60 Swim 12 * 50s distance per stoke 1200 All on 60 Main set 10 * 200 front crawl on 4 mins 3200 Try and set off in the next lane with someone of the same speed Tell each other your time ALL TO BE SWUM BEST PACE!!! 400 steady swim down * 50s Catch up Individual Medley 4600 Fly/back Back/breast Breast/crawl Crawl/fly * 5 on swim down 5000

8 Lane 4 Warm up to 9:15 own choice Drill 10 * 50s front crawl Odds 12 kicks : 1 arm cycle Evens touching thigh 500 All on 75 Swim 10 * 50s distance per stoke All on Main set 10 * 200 front crawl on 4.30 mins 3000 Try and take your time and keep the times even ALL TO BE SWUM BEST PACE!! 400 steady swim down * 50s Catch up Individual Medley 4200 Fly/back Back/breast Breast/crawl Crawl/fly * 5 on 65 swim down 5000

9 Sunday 4-5 BREAST TECHNIQUE Warm Up (200 f/crawl / 100 back crawl) * 3 Kick without board 8 * 50 Breast 1-4 with arms in front 5-8 with arms down by side Drill 12 * 50s Breast arm to 3 leg kick arm to 2 leg kicks 9-12 Breast arms fly leg kick working on fast recovery Swim 6 * 50 breast on 75 stroke counting Trying to reduce stroke count by 1 each length Swim 3 * 100 Breast on 2.15 Swim 8 * 50 as 25 fly / 25 back If not able to do breast replace exercise with other stoke but stick to that stroke

10 Monday 21 June 9-11 Warm Up Own Choice to 9:15 25 Drill / 25 Swim 40 * 50 thru IM 10 fly drill 4 right arm / 4 left back drill 4 right arm / 4 left arm should Breast drill 1 arm to 3 leg front crawl drill catch 60 Swim 8 * 400 frontcrawl 1 broken at 50 with 5 seconds 2 broken at 100 with 10 seconds 3 broken at 200 with 15 seconds 4 straight Repeat All off 6.30 LANE 2 Warm Up Own Choice to 9:15 25 Drill / 25 Swim 32 * 50 thru IM 8 fly drill 4 right arm / 4 left 75 8 back drill 4 right arm / 4 left arm should 75 8 Breast drill 1 arm to 3 leg 70 8 front crawl drill catch 60 Swim 8 * 400 front crawl 1 broken at 50 with 5 seconds 2 broken at 100 with 10 seconds 3 broken at 200 with 15 seconds 4 straight Repeat All of 7.15

11 Monday 21 June 9-11 Warm Up Own Choice to 9:15 Lane 3 25 Drill / 25 Swim 32 * 50 thru IM 8 fly drill 4 right arm / 4 left 70 8 back drill 4 right arm / 4 left arm should 70 8 Breast drill 1 arm to 3 leg 75 8 front crawl drill catch 60 Swim 6 * 400 frontcrawl 1 broken at 50 with 5 seconds 2 broken at 100 with 10 seconds 3 broken at 200 with 15 seconds Repeat All off 8.15 LANE 4 Warm Up Own Choice to 9:15 25 Drill / 25 Swim 40 * 50 thru IM 6 fly drill 4 right arm / 4 left 80 6 back drill 4 right arm / 4 left arm should 80 6 Breast drill 1 arm to 3 leg 80 6 front crawl drill catch 70 Swim 6 * 400 front crawl 1 broken at 50 with 5 seconds 2 broken at 100 with 10 seconds 3 broken at 200 with 15 seconds Repeat All of 9.00

12 Monday 4-5 Warm up 200 front crawl 100 back 200 front crawl 100 breast 200 front crawl 100 fly drill Swim 8 * 100 IM 1.45/2.00 (lanes 3 & 4 do 6 * off 2.15/2.30) Swim 20 * 50 front crawl (16 * 50 lane 4) Hypoxic breathing times through thinking about distance per stoke (4 times through lane 4) Times are for Lane 1: Lane 2 add 5: lane 3 add 10: lane 4 add 15 each 50 or just take 15 seconds at 50 Dive starts 25

13 Tuesday 22 June 9-11 Warm up to 9:15 Lane 1 2 and 3 combined Drill 10 * 50 front crawl trail finger and 5 stoke breathing Drill 10 * 50 stroke count less than 40 All on 60 Swim 20 * 100 frontcrawl on 2.15 All fast Should be better than half 200 set Tell the person behind their time 400 easy Swim 8 * 100 back/breast on 2 min Swim 6 * fly/25 drill 3 right arm / 3 left arm

14 Tuesday 22 June 9-11 Warm up to 9:15 Lane 4 Drill 8 * 50 front crawl trail finger and 5 stoke breathing Drill 8 * 50 stroke count less than 40 All on 75 Swim 18 * 100 frontcrawl on 2.30 All fast Should be better than half 200 set Tell the person behind their time 400 easy Swim 6 * 100 back/breast on 2 min Swim 6 * fly/25 drill 3 right arm / 3 left arm

15 Tuesday PM FRONTCRAWL TECHNIQUE (100 front crawl / 100 backcrawl / 100 breast) * 3 Kick 6 * 50 front crawl with the right hand in front and left arm down by your side for 4 and change to left hand in front for next four Drill 4 * 50s going 12 leg kicks per arm cycle All with 15 secs rest at 50 Swim 10 * 50 front crawl distance per 55 (Lanes 3and 4 take 15 secs) Swim front crawl on 1.50 Lanes 3 and 4 take 20 secs High elbow Head still Swim 4 * 100 Back crawl/breast

16 Wednesday 23 June Warm Up own choice to 10:15 Drill 8 * 50 frontcrawl finger tip trailing high elbow with secs Swim 8 * 50 frontcrawl building getting faster good finish on the wall with secs Swim Lane 1 Lane 2 1 * 100 front crawl * 100 front crawl * 100 front crawl * 100 front crawl * 100 front crawl * 100 front crawl * 100 front crawl * 100 front crawl * 100 front crawl * 100 front crawl * 100 front crawl * 100 front crawl * 100 front crawl * 100 front crawl 1.45 Pull 3 * 200 front crawl on 3.15/3.30

17 Wednesday 23 June Warm Up own choice to 10:15 Drill 6 * 50 frontcrawl finger tip trailing high elbow Swim 6 * 50 front crawl building getting faster good finish on the wall Swim Lane 3 Lane 4 1 * 100 front crawl * 100 front crawl * 100 front crawl * 100 front crawl * 100 front crawl * 100 front crawl * 100 front crawl * 100 front crawl * 100 front crawl * 100 front crawl * 100 front crawl * 100 front crawl * 100 front crawl * 100 front crawl 2.15 Pull 2 * 200 front crawl on 4.00/4.30

18 Wednesday front crawl 200 back crawl 200 breast 200 front crawl Swim 16 * 50 thru the Medley (lanes 3 & * 50) 4 fly 25s drill/swim 60 (lanes 3 & 4 do 3) 4 back crawl 60 (lanes 3 & 4 do 3) 4 breast 65 (lanes 3 & 4 do 3) 4 front crawl 55 (lanes 3 & 4 do 3) Lane 2 add 5 Lane 3 add 10 Lane 4 add 15 each 50 Swim 9 * front crawl 25 fly 75 front crawl 25 back 75 front crawl 25 breast Repeat 3 times Lane 1 on 1.50 Lane 2 on 2.05 Lane 3 on 2.20 Lane 4 on 2.30 Swim 6 * 100 Individual medley (lane 25 *, lane 3 4 * 100, lane 4 3 *100) Odds straight Evens reverse all on 1.50 Lane Lane Lane

19 Thursday 24 June 8-9 Own choice Warm Up to 8:15 Drill/Swim 16 * 50 front crawl Drill Catch up Swim 7 stroke breathing All on 60 (lane 2 65, lane 3 75, lane 4 80) All front crawl Lane 1 Lane 2 Lane 3 Swim 50 fast 45 Swim 100 fast 1.30 Swim 150 fast 2.15 Swim 200 fast 3.00 Swim 150 fast 2.15 Swim 100 fast 1.30 Swim 50 fast 45 Swim 50 fast 50 Swim 100 fast 1.40 Swim 150 fast 2.30 Swim 200 fast 3.20 Swim 150 fast 2.30 Swim 100 fast 1.40 Swim 50 fast 50 Swim 50 fast 60 Swim 100 easy 2.15 Swim 100 fast 2.00 Swim 100 easy 2.15 Swim 150 fast 3.00 Swim 100 easy 2.15 Swim 200 fast 4.00 Swim 100 easy 2.15 Swim 150 fast 3.00 Swim 100 easy 2.15 Swim 100 fast 2.00 Swim 100 easy 2.15 Swim 50 fast 60 Swim 100 easy 2.15 Lane 4 just add 10 seconds to lane 3 times Pull 3 * 400 front crawl going 50 3 stroke/ 50 5 stroke/50 7 stroke/50 9 stroke breathing on 7 mins All other lanes take 45 secs rest Swim 6 * fly 75 back 2.00 (other lanes do 5/4/3 accordingly) Swim 6 * back 75 breast 2.10 (other lanes do 5/4/3 accordingly) All other lanes take 15 seconds THAT S ALL FOLKS WELL DONE