Mid Distance sets (4 a week)
|
|
- Estella Norris
- 5 years ago
- Views:
Transcription
1 SUMMER 2014 WORKOUTS Warm-ups: (everyday) 10X100 free 1:50/2:00 Mix up with strokes, drills, kicking etc. 10X75 Cycle 1:40 Mix up with odds drill, evens kick, or odds drill, evens swim etc. 10X50 1:00 all free 10X50 1: SKIPS 8X50 IM 1:10 Odds stroke, evens free Swim free, kick, IM, pull, stroke Kick, drill, swim build 5X100 free 2:00, 5X100 kick with fins 2:00 Mid Distance sets (4 a week) 6X200 Free 3:30 6X200 Kick 4:30 10X150 Ladder dolphin kick build 2:40 4,4,5,5,6,6,7,7 7,7,8,8,9,9,10,10 10,10,9,9,8,8,7,7 7,7,6,6,5,5,4,4 10X200 Free 3: long arms, heavy kick long arms/heavy kick, 100 build 9&10 Build! (if fins, can also do set with fins!) Mid-Distance Sets Cont: 6X100 free 1:40 (interval!) 6x100 pull free 2:00 6X100 back 2:00 6X100 pull back 2:20 10X100 kick 2:15 10X100 kick with fins 1:45 Long Distance Sets: (2 a week) 4X seconds rest (85% effort) 5X seconds rest (85%effort) 3X seconds rest (85%effort) On long distance sets, try to get your times for each 300, 400, or 500 and your goal is to stay around the same time each 300, 400, or X seconds rest (85% effort) 100 kick, 100 pull, 100 swim stroke SPRINT 5X seconds rest (85% effort) 100 free SPRINT, 100 kick, 100 pull, 100 free SPRINT 3X seconds rest (85% effort) 100 free SPRINT, 100 kick, 100 pull, 100 kick, 100 free SPRINT 21X100 descending intervals (1:50, 1:45, 1:40 by sets of 7) 10X100 kick with fins 1:45, 10X100 free 1:50, 10X100 pull 2:30 (1 min rest in-between each set)
2 IM Sets: (3 a week) 10X100 IM 2:00 Sprint 4X200 IM Sprint 5:00 14X50 Switches 1:05 Flyfly, flyback, backback, backbreast, breastbreast, breastfree, freefree 4X200 IM Build (or can do 8!) 15 seconds rest, 85% effort 1) 200 free 2) 100 free, 50 breast, 50 free, 3) 50 free, 50 back, 50 breast, 50 free 4) 50 fly, 50 back, 50 breast, 50 free 9X100 IM ladder build (focus: fly) 2:00 1) 25 fly, 75 free, 2) 50 fly, 50 free 3) 75 fly, 25 free, 4) 100 fly 5)100 free 6) 25 fly, 75 free 7) 50 fly, 50 free 8) 75 fly, 25 free, 9) 100 fly You can alternate this set with any stroke or do IM such as 25 fly, 75 free then 25 fly, 25 back etc this can also be done with 200s or 400s 16X50 IM order 1:05 You could do fly, back, breast free by 25s or fly back breast free by 50s 8X75 cycles sprint on 1:40 20X25 IM order :40 Sprint Sets: (4 a week) 10X100 sprint on 3:00 (free or stroke) 4X100 sprint on 5:00 (free or stroke) 8X50 sprint on 1:30 (free or stroke) 8X50 sprint on 2:00 (free or stroke) 20X25 sprint on 1:00 20X25 sprint on :45 You want to do the sprints sets with more rest towards the end of your season. Drills Backstroke: (4 a week) 6 switch back stroke with hands at side 6 switch back stroke using arms One arm back stroke with arm tucked in at side Use a cup to balance on your head Pinky thumb drill Two arm back stroke Streamline kick on back Pull back stroke Swim next to lane rope focusing on arm coming deep under the lane rope Drills Free: (4 a week) 6 switch Front quadrant Catch up drill One arm breathe to strong side One arm breathe to weak side Zipper drill Sail boat drill Finger tip drag
3 Drills Fly: (3 a week) Free drills cont. Polar drills (begin swimming with arms under water then wrists in water then fingers in water and then normal free style) Long dog paddle Egg drill If you have paddles, use paddles to swim free If you have fins, use fins to swim free Pull swimming free Stop drill Using resistance with help with speed! Drills Breast: (3 a week) Kick breast stroke on back Kick breast stroke against the wall with body leaned against the wall Kick breast stroke with hands holding onto wall Kick breast stroke on stomach underwater Separation drill Skull with arms and kick breast stroke Two kicks one pull Three kicks one pull Skull pull w/ breast stroke kick No breathe breast stroke working on keeping head down when breathing. Focus on glide for breast stroke Undulation: slow, hear yourself moving, still head Pull drill Angel drill Undulations (SLOW!) One arm fly Fly with fins Fly with pull buoy Breathing every other stroke on fly Fly with a flutter kick 3/3/3 fly 3/3 fly: 3 strokes w/ free kicks, 3 strokes w/ fly kicks Skulling: (5 times a week) Marionette On back, push off wall with feet, skull with hands above head On stomach, push off wall with hands skull with hands On back, hands at side, skull with hands at side Do all skull in 200 or 300 s, your choice Pull Buoy: (at least 3 a week, 2 hard, 1 medium) Pull any stroke for a long amount of yards. Especially free or back. You can pull in sets of 50s on a minute or even :50. Mix it up by doing odds free evens back, etcc.
4 You can even do 100 sets like this as well. 6X100 pull on maybe 1:45 Pull a 50 get out to 20 pushups, do that for like a 500. This will be GREAT for building arm strength, you could do dips, burpees. etc Kicking: (at least 4 kick sets a week 2 hard, 2 medium) Kick sets, with fins, without fins. You can do 50s. 100s, etc anything you want! Just like we would in practice, Kick any of the strokes, practice underwaters to build your stamina for breathing. This is great to build for all your strokes. Turns: (practice turns once a week) Do the drills that we practiced in the middle of the water. That helps you work on speed when going into the wall. Watch videos on youtube to help you! Dives: do jumps and squats to help work on your speed of the block. Work on reaction time by telling eachother to GO and see how long it takes for you to react. If you can practice dives from a block, do so 3 times a week. Streamlines: EVERYDAY! Do so by off every wall. Focus on a tight streamline, shrugging your shoulders. Do underwaters specifically working on a streamline off the wall. Focus on yours kicks in your streamline. Dolphin Kicks: (4 times a week) Focus on building your kicks in a ladder. Focus on making an entire length of the pool without taking a breath. You can do these with our with out fins but MIX IT UP. The more dolphin kicks off your wall, the longer and faster you can go, the tighter your streamline, YOU WILL BEAT SOMEONE in your race!!! Dry land exercises: (3 times a week!) Be sure and run 3 times a week. Even if its just two miles, it will help you so much! Do sets of push ups. 3X20, or sets of building like 4,5,6,7,8,9,10,9,8,7,6,5,4 etc. Adjust it for YOU. ABS Everyother practice. SO important to have a tight core. This will help you build the rest of your strokes and keep you from having injuries. Planks planks and more planks situps, crunches, etc. Look online for more ideas! DIPS! You can incorporate your drylands into your pool worksouts. Be creative! Think of what we did this year! Let me know if you need more ideas! Squats to build those legs! Stretch 3 times a week VERY good. Flexibility is important for swimming. It helps your body move quicker through the water! Stretch your shoulders. Use a resistant band. (cheap at ross or tj maxx) Goals: Courtney: Back stroke-1:25 Freestyle: 1:11 Abbi: Breast: 1:28, Free: 1:06, IM: 2:45, 500: 6:40, 200: 2:30 Jake: IM: 2:40, Free: 1:05, fly: 1:15, 50: 27
5 Aldo: 100 free: 1:05, 50 free 27, 100 back 1:12 Please let me know if you need more sets, ideas. Want me to come watch you. WHATEVER it is please don t hesitate to call or text me. My number is I would love to help ya ll! You each work so hard and if you keep that up this summer you can improve more than you know! Have a fantastic summer! Then it takes desire, determination, discipline, and self-sacrifice. And finally, it takes a great deal of love, fairness and respect for your fellow man. Put all these together, and even if you don t win, how can you lose? -Jesse Owens Remember there is always someone out there working just as hard as you are, if not harder. The only way to get as far as they are trying to reach and go farther than them is to give everything you have. You have to give it all. All the time. At every practice, training session. It all counts. You can only become better by working harder. Nothing is given to you, you have to work for it. "Winning isn't everything, but wanting to win is." Vince Lombardi "The difference between the impossible and the possible lies in a man's determination." - Tommy Lasorda "Don't measure yourself by what you have accomplished, but by what you should have accomplished with your ability."-john Wooden "Sportsmanship for me is when a guy walks off the court and you really can't tell whether he won or lost, when he carries himself with pride either way." -Jim Courier "In the end, it s extra effort that separates a winner from second place. But winning takes a lot more that, too. It starts with complete command of the fundamentals.
SWIMMING - BEGINNER PROGRAM
PROGRAM Written by Fiona Nijrich CONTENTS PAGE CONTENTS PAGE 2 ABOUT THE COACH 3 COACHING GUIDELINES 4 SWIMMING ETIQUETTE 5 PRE-TRAINING ACTIVATIONS 7 10 WEEK PLAN 8 WEEK 1 - SESSION 1 9 WEEK 1 - SESSION
More informationSwim 8 * 50 front crawl building getting faster through the 50 finishing 60
Friday 18 June 9 to 11AM Warm up to 9:15 PM Lane 1 Drill 8 * 50 front crawl finger tips trailing @ 60 Swim 8 * 50 front crawl building getting faster through the 50 finishing hard @ 60 6 * 100 Front crawl
More information2011/2012 Winter/Session Session January 8 th June 30 th, 2012 COACH S CORNER NO.1
2011/2012 Winter/Session Session January 8 th June 30 th, 2012 COACH S CORNER NO.1 GROUP 4 COACHES: Welcome to the Spring Session! For those who don't know me, I'm Rebecca and coach group 4 on Tuesday
More informationRegional Group on. USA Swimming Webinar. Tommy Cunningham
Regional Group on USA Swimming Webinar Tommy Cunningham tommyc4kingaquatics@gmail.com Plan for the Webinar Part 1: Background and structure -Brief description on KING -Group structure -Site organization
More informationTRAINING PLANS FOR CYCLISTS. Cycling. Intermediate THE BREATHING PYRAMID
60 Minute Session Intermediate Cycling Endurance LUNGS THE BREATHING PYRAMID A set to build your lung capacity. Longer distances combined with breathing control will help you work harder for longer when
More informationKevin s coaching philosophy differs from the traditional
About the Author Coaching Masters Swim Teams in San Francisco and San Diego since 2001 and being an accomplished swimmer, earning the highly prized All-American status at the college level, Kevin Koskella
More informationNational Development Workout Concepts and Skills By Jeremy Kline, of Cedar Park Site and Randy Teeters, of Bee Cave Site
NITRO SWIMMING National Development Workout Concepts and Skills By Jeremy Kline, of Cedar Park Site and Randy Teeters, of Bee Cave Site 15 MINUTES OF DYNAMIC WARMUPS BEFORE WATER TIME DAILY Example Module
More informationHolly Springs Soccer FITNESS PACKET 2019 HAWK DNA. Commitment ~ Competitive Greatness ~ Character
Holly Springs Soccer FITNESS PACKET 2019 HAWK DNA Commitment ~ Competitive Greatness ~ Character 1 WEEK 1 Pacer Test: Goal for Tryouts is 100 for Varsity, 85 for JV December 3rd: 2:45 at training field
More informationSee you guys at the pool! Jocelyn
2011 Fall Session September 6 th December 18th, 2011 COACH CORNER NO.2 GROUP 4 COACHES: As you guys have noticed, we have moved on from the freestyle/ backstroke practices to more focus on breaststroke
More informationBastrop YMCA Swim League Procedures Manual
Bastrop YMCA Swim League Procedures Manual Revised 3-17-14 Swim League Bastrop YMCA 2014 The following packet will provide you with information and details about Bastrop Swim League. The information provided
More informationNavy SEAL Workout Program
Navy SEAL Workout Program Monday 500-yd swim pushups: max in 2 min situps: max in 2 min pullups: max (no time limit) 1.5-mile run Week 1 Tuesday Wednesday 150m swimming warmup 400m sidestroke swimming
More informationPRACTICE GROUP GUIDELINES. Practice Time: 1 hour Training Breakdown: 100% Instruction Age: Swimmers new to competitive swimming; 8 years old or under
PRACTICE GROUP GUIDELINES Group 1 Practice Time: 1 hour Training Breakdown: 100% Instruction Age: Swimmers new to competitive swimming; 8 years old or under Flutter Kick Arms Rotation Flutter Kick Arm
More informationAquatics Eight-Week Training Plan
Aquatics Eight-Week Training Plan Week 1 Warm up March in place with exaggerated arms to increase the core body temperature before stretching. Shoulder rolls back, then forward. Arm Swings Standing tall
More informationMon Tue Wed Thu Fri Sat Sun (Week) Walk/run #1 Walk/run #2 Walk/run #3 Walk/run #4 Walk/run #5. min) min
February 2010 Mon Tue Wed Thu Fri Sat Sun (Week) SWIM FOCUS BIKE FOCUS RUN FOCUS RECOVERY See last page for swim and strength details! Walk/run #1 Walk/run #2 Walk/run #3 Walk/run #4 Walk/run #5 6 x (jog
More informationADVANCED SWIMMING PROGRAM
Ready, Set - GOAL! ADVANCED SWIMMING PROGRAM Welcome to Ready, Set, Goal- Swim. Ready Set Goal is a four month physical activity training tool for beginner, intermediate and advanced level participants.
More information400 m slow and easy, working on your water feel. Alternating Freestyle and
4 week Training Plan for Strel Swimming Adventures We have put a together a simple training plan that prepares you for our swimming adventures. You are welcome to join our tour even if you are unable to
More information2012 Fall Session September 4 th December 18 th, 2012 COACH CORNER NO.1
GROUP 4 COACHES: 2012 Fall Session September 4 th December 18 th, 2012 COACH CORNER NO.1 Welcome all and returning Group 4s! For September we will be focusing on freestyle. I would like to stress that
More informationBEGINNER /INTERMEDIATE OSWEGO TRIATHLON - SPRINT TRIATHLON PLAN
www.outrivalracing.com BEGINNER /INTERMEDIATE OSWEGO TRIATHLON - SPRINT TRIATHLON PLAN This plan is 10 weeks long and will prepare you for the Oswego Sprint Triathlon. It can be used by both beginners
More informationSwimming Glossary & Useful Information The Strokes
Swimming Glossary & Useful Information The Strokes Freestyle (abv. Free or F/C) (UK: front-crawl) Freestyle is the fastest swimming stroke of all. It is used in open water and triathlon swimming. Strictly
More informationGLOSSARY OF TERMS AND FIGURES. 1 x 25 yards = 1 length of the pool. Therefore 1 x 50=2 lengths, 1 x 100=4 lengths and so on.
GLOSSARY OF TERMS AND FIGURES 1 x 25 yards = 1 length of the pool. Therefore 1 x 50=2 lengths, 1 x 100=4 lengths and so on. The number in parenthesis is the number of seconds you should rest between each
More informationLEVEL 1: Fundamentals and Basic Skills. Fundamentals and Basic Skills
LEVEL 1: 1 Table of Contents Introduction...3 Goals for Level 1:...4 Explanation of Level 1 Skills::...4 Basic Practice Breakdown (1 hour session)...7 Equipment Needed...7 Safety Rules...7 Drills/Activities
More information1x200 Free IM (330) extended walls 1x300 Free IM (420) extended walls 1x100 IM Drill (150) 1x100 IM Drill (130)
Monday April 23, 2018 -- AM LCM SCY 1x400 Free (545) 50R 50L 1x400 Free (510) 50R 50L 1x100 Kick (2) mix 1x100 Kick (150) -- mix 1x200 Free IM (330) extended walls 1x300 Free IM (420) extended walls 1x100
More informationLITHGOW SWIMMING CLUB SQUAD PROGRESSION POLICY & COACHING GUIDELINES
LITHGOW SWIMMING CLUB SQUAD PROGRESSION POLICY & COACHING GUIDELINES 1 EXPLANATION OF OUR SQUADS LITHGOW SWIMMING CLUB SQUAD PROGRESSION POLICY This document is a guide for both parents/guardians and swimmers
More informationLevel 1 Criteria. Includes 5m Distance Award
Level 1 Criteria Includes 5m Distance Award 1. Push off wall or floor to show a horizontal position on the front with face in the water with/without aids 2. Push off wall or floor to show a horizontal
More informationGET speedo fit swimming PROGRAMME - STARTER
1 GET speedo fit swimming PROGRAMME - STARTER get speedo fit swimming PROGRAMME For those who have the will to Get Speedo Fit, this easy to follow workout plan is a great way to make the most of your time
More informationStarted teaching swimming in Began coaching in 1978, at 18 and have been ever since!
Presented by: Coach Jennifer Gibson Wednesday, May 15, 2013 Started teaching swimming in 1975. Began coaching in 1978, at 18 and have been ever since! Has coached in 4 states, with 5 great teams: Fort
More informationBishop O Connell High School Field Hockey Summer 2017 Workout
Coach Eighmey Zeeck Coach Carleen Knauf Coach Katy Cronin Cell: 703-888-8718 Email: ezeeck@bishopoconnell.org cknauf@bishopoconnell.org Twitter: @FHOConnell Instagram: oconnellfieldhockey Bishop O Connell
More informationWINTER 2014 PT PLAN. Schedule for 60 people. Main APFT dates. 6 Jan First day 16 Jan Diagnostic APFT 27 Mar Record APFT 11 April Commissioning
WINTER 2014 PT PLAN Schedule for 60 people Main APFT dates 6 Jan First day 16 Jan Diagnostic APFT 27 Mar Record APFT 11 April Commissioning Keep in mind Goals If time starts to run out DO NOT CUT THE RUN,
More informationLesson Plan Main Pool Lane 4
Focus: freestyle, backstroke Lesson 1: Warmup 6x50s 3 freestyle 3 back stroke with great technique, ask swimmers to count their strokes streamline practice 4 push offs underwater in streamline, blowing
More informationTRAVELLERS SPORTS SWIMMING COACHING MANUAL
Travellers Sports Manual: Coaching Swimming page 1 of 9: TRAVELLERS SPORTS SWIMMING COACHING MANUAL CHANGE HISTORY Issue Date of Issue CR/DR No. of Pages Changed and Numbers Pages Reasons for Change 2
More informationRG Active 12 Week Olympic Triathlon Plan Page Week OLYMPIC INTERMEDIATE TRIATHLON TRAINING PLAN
RG Active 12 Week Olympic Triathlon Plan Page 1 12 Week OLYMPIC INTERMEDIATE TRIATHLON TRAINING PLAN RG Active 12 Week Olympic Triathlon Plan Page 2 Key Notes The NSPCC has teamed up with RG Active to
More information12 Week SPRINT BEGINNER TRIATHLON TRAINING PLAN
RG Active 12 Week Sprint Triathlon Plan Page 1 12 Week SPRINT BEGINNER TRIATHLON TRAINING PLAN Key Notes RG Active 12 Week Sprint Triathlon Plan Page 2 The NSPCC has teamed up with RG Active to be the
More informationIf you have a swimming background and you want to add distance or repetitions to the workouts, you are more than welcome to do that.
12 Week Sprint Distance Plan, Int-Adv. This program should be used by an athlete in their second year or triathlon or beyond. The program consists of 3 workouts per week in each sport, 1-2 days of strength
More informationRG Active 12 Week Super Sprint Triathlon Plan Page Week SUPER SPRINT BEGINNER TRIATHLON TRAINING PLAN
RG Active 12 Week Super Sprint Triathlon Plan Page 1 12 Week SUPER SPRINT BEGINNER TRIATHLON TRAINING PLAN RG Active 12 Week Super Sprint Triathlon Plan Page 2 Key Notes The NSPCC has teamed up with RG
More information8-week Olympic training plan for intermediate triathletes
INVEST IN YOUR HEALTH AND YOUR WEALTH 8-week Olympic training plan for intermediate triathletes Official title sponsor of the www.ajbell.co.uk RG Active 8 Week COMPETE Olympic Triathlon Plan Page 2 Key
More informationLesson Plan Main Pool Lane 2
Lesson Plan Main Pool Lane 2 Focus: freestyle, backstroke Lesson 1 Warmup 4x50s 2 freestyle 2 back stroke with great technique, ask swimmers to count their strokes streamline practice 4 push offs underwater
More informationGET speedo fit swimming PROGRAMME - performer
1 GET speedo fit swimming PROGRAMME - performer get speedo fit swimming PROGRAMME For those who have the will to Get Speedo Fit, this easy to follow workout plan is a great way to make the most of your
More informationWeek 11. Equipment. None required. Session 31. Total lengths = 64 lengths. Total distance= 1,600m
Equipment None required Session 31 Total lengths = 64 lengths Total distance= 1,600m Warm up 200m FC/ BC Main set 1. 400m X 3 FC (Swim 25m easy BRST or BC per 100 if required but swim continuous) Take
More informationKNOWSLEY SCHOOL SWIMMING STAGE 3
Lesson 1 of 10 Front crawl Legs and Arms Equipment Required: Floats, Hoops, Tool Box Jump or swivel (if jumping encourage to full submersion) Toes over edge, bend knees when landing CAUTION DEPTH Groups
More informationBack tow (head on shoulder, assisted) Jumping (up and down off bottom, 5x)
Station 1: Water Comfort Introduction to the water environment. The main focus is water comfort, learning in a group setting, trusting instructors, and developing a respect for the water. Introduces basic
More informationTraining Natalie Coughlin SPEED RACER By Teri McKeever with Michael J. Stott Reproduced from Swimming Technique April-June 2003
Training Natalie Coughlin SPEED RACER By Teri McKeever with Michael J. Stott Reproduced from Swimming Technique April-June 2003 The Teri McKeever/Natalie Coughlin combo has proven to be a potent partnership
More informationLeatherhead Swimming Club David Vine Head Coach. Squad Descriptions 2015/2016
Leatherhead Swimming Club David Vine Head Coach Squad Descriptions 2015/2016 Swim Academy LTAD Fundamentals The Leatherhead swimming academy will teach swimmers from non-swimmer up to a level where the
More information12 Week Winter Maintenance Olympic Bridge to Half Ironman
12 Week Winter Maintenance Olympic Bridge to Half Ironman This program should be used for an athlete who is coming off an Olympic Distance Race and: 1. They have a very strong base of 4-6 months of consistent
More informationEFFORTLESS SWIMMING. Mastering Freestyle Technique: How to swim faster, longer and easier (and look good doing it)
Mastering Freestyle Technique: How to swim faster, longer and easier (and look good doing it) Dear Fellow Swimmer, Thank you very much for investing your money, confidence and time into this course. We've
More information4x: 3x: 1x125 Free (140) 200 Free (255) 1x75 Kick (120) 200 Kick (345) 1x50 Drill (1) 1 round of each 200 IM D/S x50 (325)
Monday May 14, 2018 5:45am SCY 4 days (distance) / 5 days till Spring LCM meet LCM 4x: 3x: 1x125 Free (140) 200 Free (255) 1x75 Kick (120) 200 Kick (345) 1x50 Drill (1) 1 round of each 200 IM D/S x50 (325)
More informationSWIM LESSONS. Level 1 Introduction to Water Skills
Must be 4 years old SWIM LESSONS Level 1 Introduction to Water Skills Water Adjustment Bob 5 times: fully submerging Blow bubbles for 3 seconds Open eyes and retrieve object, 2 times Buoyancy and Breath
More informationClub Poolside Helper Information Handbook
Club Poolside Helper Information Handbook Course Outline This aim of this certificate is to provide you with the knowledge, skills and understanding to assist on poolside in your chosen aquatic club. The
More informationBishop O Connell High School Field Hockey Summer 2016 Workout
Coach Eighmey Zeeck Cell: 703-888-8718 Email: ezeeck@bishopoconnell.org Twitter: @FHOConnell Bishop O Connell High School Field Hockey Summer 2016 Workout Athletes, Welcome to the first inaugural summer
More informationLT MICHAEL BULL RELLICK
THE WORKOUT The following workout was created for the individual who wants to enhance their performance in the areas of lifting, running, and swimming. It is designed to increase overall explosiveness
More informationTiming 1. The hips and shoulders rotate at the end of the catch to assist in the acceleration of the stroke.
Freestyle Body Position 1. Head position should be comfortable at a 45º angle with the water line slightly above the goggles. 2. Hips and shoulders should remain high in the water with a straight line
More information2012 Swim Lessons Registration Guide
2012 Swim Lessons Registration Guide Not sure of your child s ability? Please stop by the pool during the summer from Tues-Friday 9-1130am or 6-8pm for a FREE assessment of their skills & level placement
More informationSession. SwimBritain. Warm up. Main set. Cool down. Swimming in a 50m pool? What you ll need for this session: Your three stage session
Session 9 0 steps to swimming success Designed to prepare you and your team to each swim,000m comfortably, this programme is based around training in a 5m pool. We ve 0 sessions and plenty of handy tips
More informationGroup Lesson Level Progression
Group Lesson Level Progression Hello and thank you for your interest in the group lessons at the NOMAD Swim School! This document should help guide you through our various levels. By reviewing this document,
More informationAberdeen LTS Syllabus
This syllabus should be used in conjunction with the exit criteria for each level. The syllabus contains skills not included in the exit criteria, so you must be familiar with the syllabus and not just
More informationLearn-to-Swim Level 1: Introduction to Water Skills
1: Introduction to Water Skills ll Orient participants to the aquatic environment and help them gain basic aquatic skills. ll Help participants begin to develop positive attitudes and safe practices around
More informationKNOWSLEY SCHOOL SWIMMING STAGE 4
Lesson 1 of 10 Jump Breaststroke Toes over edge, bend knees when landing, eyes forwards Teacher led) all together Re-cap front crawl and back crawl skills As appropriate for stroke (more reps for better
More informationLearn-to-Swim Level 1: Introduction to Water Skills
Course Purpose Prerequisites ll Orient participants to the aquatic environment and help them gain basic aquatic skills. ll No skill prerequisites Learn-to-Swim Level 1: Introduction to Water Skills ll
More informationKICK, STROKE, SWIM TASK CARDS. SHAPE America 2018 Cards created by Katy McClure Program developed by Susan Flynn, Kelly Duell and Carole Dehaven
KICK, STROKE, SWIM TASK CARDS SHAPE America 2018 Cards created by Katy McClure Program developed by Susan Flynn, Kelly Duell and Carole Dehaven Station # : Back Stroke Flutter Kick on Mat Directions: Lay
More information25 YARDS DOLPHIN KICK 25 YARDS DOLPHIN KICK 25 YARDS DOLPHIN KICK
WEEK 1 Day 1 6 25 YARDS DOLPHIN KICK ON FRONT WITH BOTH HANDS EXTENDED IN FRONT Hands can either be held tightly on top of each other in a streamline, or allowed to flow freely in front with slight movements.
More informationIntroduction In Training At Competition Personal Characteristics
Introduction The setting and introduction of any criteria for any squad in any swimming club will always have problems and cannot and indeed must not be set in stone; there has to be some flexibility for
More informationGET speedo fit swimming PROGRAMME - improver
1 GET speedo fit swimming PROGRAMME - improver get speedo fit swimming PROGRAMME For those who have the will to Get Speedo Fit, this easy to follow workout plan is a great way to make the most of your
More informationDare2Tri Triathlon Training Plan 2018 Expectations and Explanation
Dare2Tri Triathlon Training Plan 2018 Expectations and Explanation This document will walk you through the process of using your new training plan. Whether you choose the Beginner Plan 4-8 hours/week,
More informationSWIMFIT 1KM. Your 12 week guide to swim 1km Freestyle
FIT 1KM Your 12 week guide to swim 1km Freestyle 200 1KM TAKE THE PLUNGE If you re a competent swimmer and want to get back in the water, or are wanting to push yourself in the pool, this is the programme
More informationSatellite Programme. Bi-weekly Sessions For players wanting to access the England Talent Pathway U14s (Sept 2016 intake players born 2003 and 2004)
Satellite Programme Bi-weekly Sessions For players wanting to access the England Talent Pathway U14s (Sept 2016 intake players born 2003 and 2004) Satellite Explanation What is a Satellite Session: This
More informationPARENT & TOT 1. Total Enrolled: Total Pass: Water Smart message: Within Arms Reach Water Smart message: Wear a Lifejacket
PARENT & TOT 1 Instructor: Session / Year: Day & Time: Location: Previous Level 1. Enter and exit the water safely with tot 2. Readiness for submersion 3. Hold tot on front, eye contact 4. Hold tot on
More informationSUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY **REST**
At minimum, walk 30 minutes, 5 days a week. Not sure if an exercise is right for you? Test your blood sugar before and after you work out. If your blood sugar is higher afterwards, the exercise is too
More informationIntroduction. Coaches should leave the training with a clear understanding of the following:
Introduction On behalf of Special Olympics International, THANK YOU for contributing your time and expertise. The knowledge you share with the course participants will make a significant impact on the
More informationHere you should be building a routine and allocating time to train, learning skills and using drill work to improve technique.
WEEK 1 Here you should be building a routine and allocating time to train, learning skills and using drill work to improve technique. Remember to adapt sessions if you cannot complete them due to your
More informationProgram Progressions, Workouts and Drills
Program Progressions, Workouts and Drills Brent Arckey and Andrew Eckhart Senior I Junior I Gold Black White Senior II Junior II Varsity Novice Pre- Team Goals of the Program A Place for Everyone. Smaller
More informationThe starting point for your club and for each new swimmer!
The starting point for your club and for each new swimmer! What stage are you in? If you are no longer swimming, what stage were you in when you stopped? What stage are the coaches in your club
More informationLEVEL 1: ANGEL FISH SWIMMER: COACH: DATE OF ASSESSMENT:
LEVEL 1: ANGEL FISH Familiarization with the water; Learning to kick and float; Breathing in and out of the water. Understand of basic pool rules Walking in water, with water at shoulder level Enter and
More information4 REGIONS COACHING SUMMIT
4 REGIONS COACHING SUMMIT VISION Our aim is not to produce a champion, but to create an atmosphere where champions are inevitable." Forbes Carlile MBE The smoothest development programme in the world BHAG
More informationWorkout With. Celebrate 130 years with a total-body workout By Stephanie Verdecchia, exercise specialist
YOUR COMMUNITY WESTINGHOUSE Workout With Westinghouse Celebrate 130 years with a total-body workout By Stephanie Verdecchia, exercise specialist in honor of George Westinghouse s spirit of innovation on
More informationGraydon Aquatics Program 2017
"Parent & Me - Ages 2-4 Ring around the Rosy London Bridge Treasure Hunt Running in the Water Races Duck, Duck, Goose Red Light, Green Light, 1-2-3 Go through the Hoop (All assistance is provided by the
More informationIntro Activity: Swim as far as you can using any strokes for 2 minutes.
Day One Swimming Intro Activity: Swim as far as you can using any strokes for 2 minutes. Fitness Activity: Freeze tag in the shallow end. Lesson Focus: Pool safety/water orientation and adjustment -Lockeroom
More informationGuppy Challenge 10 weeks
Guppy Challenge 10 weeks We re going to get to specific swim workouts in a moment. Let s start with a preface that I hope will arc over these workouts and this Challenge. First things first: If you're
More informationWarm-up. Transition. 30 Second Rest. Jumping Jacks. Jog. 20 Pushups - Regular. Dirty Dog. Lunge Stretch 3Out, 3 Back
2018-09-22 WORKOUT Warm-up 30 Second Rest Transition 40 40 Planks 30 30 Jumping Jacks 20 20 Pushups - Regular Jog 10 10 Dirty Dog 3 3 Lunge Stretch 3Out, 3 Back Lunge Stretch Pyramid Warm-up Level 1 Circuit
More informationEffortless Form: Breaststroke
Effortless Form: Breaststroke Module One - Kick In this first module, weʼre going to learn how to kick in breaststroke with power, while keeping good body position. Some swimmers naturally have a good
More informationInstructor Worksheet
Distance Swim 5m, 10m, 15m (Record distance each swimmer completes) Flutter Kick 15m Facility/Site Orientation Facility/Site Rules Shallow Water Entries and Exits Submerge Head and Exhale through Mouth
More informationAQUATICS COACHING GUIDE. Teaching Aquatics Skills. Squad Training Level
AQUATICS COACHING GUIDE Teaching Aquatics Skills Squad Training Level Table of Contents Table of Contents Sample Squad Training Program Stroke-Specific Drills Freestyle Drills Freestyle Streamline Freestyle
More informationM e t c o n s, n o e q u i p m e n t r e q u i r e d Metabolic conditioning workouts with nothing needed but room to move.
Walking lunge 400m 4 rounds of: M e t c o n s, n o e q u i p m e n t r e q u i r e d Metabolic conditioning workouts with nothing needed but room to move. 150 burpees 100 75 50 25 reps: situps flutterkicks
More informationdrill list : learn to swim & stroke correction
specialised swimming equipment A.S.C.T.A SUPPORTED NO.1 KICKBOARD 2004 drill list : learn to swim & stroke correction key coaching points for sales enquiries contact ASCTA PO Box 824, Lavington NSW 2641
More informationCoaching Principles STEPS IN TEACHING A DRILL. 1. Introduce 2. Demonstrate 3. Explain 4. Organize 5. Execute 6. Correct 7. Practice GENERAL PRINCIPLES
Aquatics Sport Drill Book Updated August 2012 Coaching Principles STEPS IN TEACHING A DRILL 1. Introduce 2. Demonstrate 3. Explain 4. Organize 5. Execute 6. Correct 7. Practice GENERAL PRINCIPLES Drills
More informationPacific Swimming Zone 2. Beginning Stroke & Turn Clinic
Pacific Swimming Zone 2 Beginning Stroke & Turn Clinic Overall Strategy Look Professional. Act Professional. Know the rules. Enforce the rules. Talk to the coaches when appropriate. Where were you, what
More informationAMERICAN SWIMMING COACHES ASSOCIATION (ASCA) SAN DIEGO CONFERENCE 2011
AMERICAN SWIMMING COACHES ASSOCIATION (ASCA) SAN DIEGO CONFERENCE 2011 REPORT BY: KERRY WOOD HEAD COACH, STIRLING INTEGRATED SQUAD The conference was an opportunity to listen and learn from some of the
More informationAQUATICS COACHING GUIDE. Aquatics Rules, Protocol & Etiquette
AQUATICS COACHING GUIDE Aquatics Rules, Protocol & Etiquette Table of Contents Table of Contents Teaching the Rules of Aquatics Divisioning Examples for Aquatics Unified Sports Rules Protest Procedures
More information2017 Race Simulation Camp
2017 Race Simulation Camp Toronto, Ontario January 8-14, 2017 Workout Log 2017 Race Camp Sunday PM LC 4X400 1 Fins 50 Free/50 Back 1 IM 50 K/50 S 1 IM 50 Dr/50 S 1 Swim Free NS by 10 seconds 5 rest at
More informationSUN MON TUE WED THU FRI SAT Run Interval (29mins) Swim 800m Cycle Interval (38mins) Run Log (28mins) Long Ride (50mins) Swim (800m)
WEEK 1 WC 14 JANUARY Run Interval (29mins) Swim 800m Cycle Interval (38mins) Run Log (28mins) Long Ride (50mins) Swim (800m) 12mins easy (run/ walk) 3mins Hard 100m PULL Easy +30secs rest, 50m PULL Easy
More informationS1 / JP /J1 S2 /J2 / YF Y1 / Y2 S3 / J3/ Y3. TSC Academy N2 / JR NAT
TSC Swim Programs Toronto Swim Club believes in the pursuit of excellence through the systematic development of skills, attitudes and training challenges. Swimmers are advanced through the programs once
More informationFreestyle A swimmer who can successfully stay on top of the water can have more efficiency because there is less surface area for the water to grab on
Freestyle A swimmer who can successfully stay on top of the water can have more efficiency because there is less surface area for the water to grab on to. The term Dry Back can be used as a descriptive
More informationCertification Requirements Demonstrate competency in all required skills and activities, including in-water skills.
What your little one can expect going into level 1 Course: Learn to Swim Level 1: Introduction to Water Skills Purpose To begin developing positive attitudes, good swimming habits and safe practices in
More informationTeaching Programme. These take place on Tuesday evenings at Bloxham School Pool, Bloxham.
Teaching Programme Banbury Swimming Club (BSC) has fully adopted the ASA s NPTS. The Lesson Programme is progressive and reflects good swimming development practice, in addition to being all inclusive.
More informationClass Register / Achievement Record. Date If attended If not attended
Name: Term: NATIONAL PLAN AWARD STAGE. Enter the water safely. Move forwards for a distance of metres. Move backwards for a distance of metres. Move sideways for distance of metres. Scoop the water and
More informationStrokes and Turns Rules
Strokes and Turns Rules Thank you to the National Officials Committee, Swim Alberta Officials and the Ontario Swimming Officials Association for the development of this presentation. RULES Common to all
More informationReturn this cover page with the test.
Test for the Online Video Level 2 Course FINAL TEST FOR THE LEVEL 2 STROKE SCHOOL ON LINE PRESENTATION This test is for the ASCA Level 2 Stroke School on line video presentation. Do not use this test for
More informationCENTURY KNIGHTS FIELD HOCKEY PRE-SEASON WORKOUT
CENTURY KNIGHTS FIELD HOCKEY PRE-SEASON WORKOUT 2016 KNIGHTS NEVER QUIT!! Coach Jess: jgoodwin359@gmail.com 410-292-6547 2016 JUNE Sunday Monday Tuesday Wednesday Thursday Friday Saturday 01 02 03 04 05
More information15 WEEK INTERNATIONAL DISTANCE TRAINING BLUEPRINT. Daily workouts designed to prepare your body for the rigors of Triathlon racing!
15 WEEK INTERNATIONAL DISTANCE TRAINING BLUEPRINT Daily workouts designed to prepare your body for the rigors of Triathlon racing! The 15 Week International Distance (Olympic Distance) Training Blueprint
More informationGlencoe Youth Baseball Player Coach Developmental Clinic Series
Glencoe Youth Baseball Player Coach Developmental Clinic Series PCDC Infield/Outfield Session #1 Dynamic Warm-ups: (Tony Bastinelli) 10-15 minutes -Start with a light jog, maybe two / three gym laps, w/
More informationThe KING S Medium Term Plan Swimming
The KING S Medium Term Plan Swimming Learning Programme Module 1 Swimming Title Swimming Big Picture The King s Swimming Programme will give pupils the opportunity to improve their swimming ability, no
More informationCity of Fort Lupton. Cover picture by. Aquatics
City of Fort Lupton RECREATIONGuide Cover picture by 303.710.9041 Birthday Pool Parties Have your next party or special occasion at the Fort Lupton Recreation Center Swimming Pool. We will do everything
More information