Tuesday – Just flyin’
Warm Up 200m F/S 8 x 25m Fly kick with hands by side, breathe every 4 kicks @50 Main Set 4 x 25m BR/S arms with Fly kick @50 4 … Continue Reading Tuesday – Just flyin’
Monday – Freestyle by 3
Warm Up 200m F/S 4 x 100m IM @2.45 Main Set Swim the following set 4 times through: 4 x 25m F/S kick as 1 and 3 fast, 2 and … Continue Reading Monday – Freestyle by 3
Friday – Going through the strokes
Warm Up 200m F/s Main Set 4 x 25m BR/S pull, Fly kick 4 x 25m Fly 4 x 25m B/S single-arm with shoulder lift 4 x 25m B/S 4 … Continue Reading Friday – Going through the strokes
Wednesday – Fly strength and timing
Warm-Up 200m F/S 4 x 25m F/S kick w board @45 4 x 25m Fly kick – arms by side @50 Main Set 4 x 25m Br/S pull w Fly … Continue Reading Wednesday – Fly strength and timing
Tuesday – 8’s and 4’s
Warm Up 200m F/S 4 x 75m B/S as 25m kick, 25m pull, 25m swim Main Set 8 x 50m B/S steady – work on turns @1.15 4 x 25m … Continue Reading Tuesday – 8’s and 4’s
Monday – All four strokes
Warm Up 200m F/S, 100m B/S, 100m BR/S Main Set Swim the following set through four times, once for each stroke: 4 x 25m Kick – no board @50 4 … Continue Reading Monday – All four strokes
Saturday – Fly and IM
Warm Up 200m F/S 8 x 25m Kick IM order – no board @1.00 Main Set 1 x 200m IM 2 x 100m IM 4 x 50m IM – as … Continue Reading Saturday – Fly and IM
Friday – Free steady and fast
Warm Up 200m F/S 25m Fly 50m as 25m Fly, 25m B/S 75m as 25m Fly, 25m B/S, 25m BR/S 100m IM Main Set 8 x 50m as Odds F/S … Continue Reading Friday – Free steady and fast
Thursday – All about timing
Timing is so crucial to both breaststroke and butterfly that the rhythm of both can be developed interchanging breaststroke pull with butterfly legs into full stroke butterfly. The former is … Continue Reading Thursday – All about timing
Wednesday – Checking our flip turns
One of the key elements of performing flip turns in both freestyle and backstroke is making sure that swimmers plant their feet on the wall with a knee bend in … Continue Reading Wednesday – Checking our flip turns
Tuesday – IM Free
Warm Up 200m F/S 16 x 25m Kick IM order (4 x Fly, 4 x B/S, 4 x BR/S, 4 x F/S) Main Set 6 x 50m Fly to B/S … Continue Reading Tuesday – IM Free
Tuesday – Technique 25s
Today, with it being camp week, a few swimmers came into school to swim and we focused on some breastroke and freestyle technique. We lowered the intensity for most of … Continue Reading Tuesday – Technique 25s
Friday – Falling into Breaststroke
I have written about have swimmers perform breaststroke as though it is swam ‘downhill’. Oftentimes, the words we choose to use with swimmers will spark that change in technique we … Continue Reading Friday – Falling into Breaststroke
Wednesday – IM work
Warm Up 200m F/S 8 x 50m @1.30 as: 2 x 50m single-arm fly arm by side 2 x 50m single-arm B/S arm by side 2 x 50m BR/S 2 … Continue Reading Wednesday – IM work
Monday – working the dolphin kick
Diving and pushing off the wall, from a start or turn, is the fastest that a swimmer travels at any point in a swimming race. To maximise speed off the … Continue Reading Monday – working the dolphin kick
Friday – Swimming breaststroke ‘downhill’
One of the best ways to get swimmers to start performing effective breaststroke is to have them imagine that they are swimming it downhill. This notion has swimmers thinking about … Continue Reading Friday – Swimming breaststroke ‘downhill’