Wednesday – 4 x 4 Freestyle
Warm Up 200m F/S 8 x 25m IM order – odd 25s full stroke, even 25s kick (no board) 4 x 25m F/S build Main Set 4 x 50m F/S … Continue Reading Wednesday – 4 x 4 Freestyle
Monday – Pyramids and descending ladders
Pyramids and ladder set are great way to mix up distances that swimmers complete and the intensity at which they swim, it also adds variety to the set, keeping things … Continue Reading Monday – Pyramids and descending ladders
Wednesday – Going Long, finishing with a sprint
Warm Up 200m F/S 150m F/S as 2 x 25m single-arm left, 25m single-arm right, 25m catch-up 8 x 50m F/S kick @1.30 as 25m FAST, 25m steady Main Set … Continue Reading Wednesday – Going Long, finishing with a sprint
A student’s take on nutrition for swimmers
Our Grade 10 IB Middle Years Programme students complete a Personal Project over a period of 10 months. Last week students held their exhibition, which was awesome once again. Of … Continue Reading A student’s take on nutrition for swimmers
Monday – Freestyle form
Warm-Up 200m F/S 2 x 75m F/S as: 25m kick, 25m single-arm left, 25m single-arm right 8 x 25m IM order as: 1 and 5 – Fly 2 and 6 … Continue Reading Monday – Freestyle form
Friday – bring it home free
Today’s workout concentrates on the breaststroke to freestyle portion of the IM. Starting with work on the breaststroke pull-out moving into an open turn with a fast freestyle finish. Warm … Continue Reading Friday – bring it home free
Wednesday – Back to Front
Giving time for swimmers to practice backstroke to breaststroke turns is essential for good medley swimming. Today we are working on some 50m repeats with the first 25m backstroke and … Continue Reading Wednesday – Back to Front
Monday – Returning with a kick
Having had a week off for spring break, swimmers returned to training this morning with a backstroke and breaststroke focus this week. To begin, we are specifically working on the … Continue Reading Monday – Returning with a kick
Friday – Freestyle Fix
Now our school has appointed a full time Aquatics Director, this has enabled me to begin to spend time with some of our younger swimmers in the development lanes of … Continue Reading Friday – Freestyle Fix
Monday – Nearly there
With the ACAMIS Championships approaching this coming weekend, we did a descending ladder set for some final lactate tolerance conditioning, as swimmers begin to taper-off for the meet. The final … Continue Reading Monday – Nearly there
Friday – Tuning-up for the 200 IM
Warm-Up 500m as 100m F/S, 100m B/S, 100m BR/S, 100m B/S, 100m F/S 8 x 50m Kick FAST F/S UP, No splash F/S kick DOWN 8 x 25m IM order … Continue Reading Friday – Tuning-up for the 200 IM
Wednesday – Quality 100’s
Warm Up 500m as (100m F/S, 100m B/S, 100m B/S kick – arms extended overhead, 100m B/S, 100m F/S) 8 x 25m half FAST, half EZ – 4 x F/S, … Continue Reading Wednesday – Quality 100’s
Monday – Back to backstroke
Warm Up 2 x (100m F/S, 100m B/S) 9 x 50m F/S kick @1.20 – Odds FAST Up, EZ back, Evens EZ Up, FAST back Main Set 4 x 50m … Continue Reading Monday – Back to backstroke
Friday – 200 IM preparation
Warm Up 300m F/S 4 x 50m F/S kick @1.30 Main Set 200m IM @4.00 4 x 50m Fly @1.15 30s rest 100m IM FAST @3.00 4 x 50m … Continue Reading Friday – 200 IM preparation
Wednesday – Butterfly 25’s
To strengthen swimmers for swimming 100m butterfly, I like to give sets that involve 4 x 25m with short rest, then a 3 minute recovery swim. Rather than try to … Continue Reading Wednesday – Butterfly 25’s
Monday – Freestyle with choice
With swimmers learning the routines of practice, we can now begin to incorporate a bit of choice into their swim sets. Today’s set focuses on freestyle with some choice added … Continue Reading Monday – Freestyle with choice