SSIS goes from strength to strength at the Nanjing Invitational Meet
SSIS swimmers performed to the best of their ability in last weekend’s Nanjing Invitational Meet, coming 3rd out of 12 schools, the first time we have ever placed as a … Continue Reading SSIS goes from strength to strength at the Nanjing Invitational Meet
Wednesday – IM all the way
Warm Up 200 F/S 100 Fly single-arm 100 B/S 100 BR/S Main Set 10 x 100 IM @2.15 rotate FAST 25 9 x 50 F/S kick @1.20 4 x … Continue Reading Wednesday – IM all the way
Tuesday – Going Vertical
Warm Up: 200 F/S, 200 B/S Main Set: 7 x 100 B/S @2.30 as 25 kick, 25 left arm, 25 right arm, 25 full stroke FAST Vertical Kick work … Continue Reading Tuesday – Going Vertical
Monday – Reverse Medley
Warm Up 200 F/S, 200 B/S, 200 F/S kick Main Set 8 x 25 F/S single-arm @45 8 x 100 F/S as: 1-4 @2.10 5-8 @2.00 8 x 25 … Continue Reading Monday – Reverse Medley
Friday – Butterfly Friday
Warm Up 200 F/S, 200 B/S, 100 single arm Fly Main Set 12 x 25 kick @1.00 as: Odds (1,3,5,7,9,11) Fly kick with arms by side breathing every 4th kick … Continue Reading Friday – Butterfly Friday
Wednesday – Descend, descend, descend
Warm Up 200 F/S, 200 B/S, 100 BR/S Main Set 12 x 100 as: 3 x IM Descending 1-3 @2.15 3 x B/S Descending 4-6 @2.30 3 x BR/S Descending … Continue Reading Wednesday – Descend, descend, descend
Tuesday – Mixing it up
Warm Up 200 F/S, 200 B/S, 100 BR/S Kick Set 9 x 50 FS kick @1.20 as 25 FAST, 25 EZ Main Set 7 x 50 single-arm freestyle @1.20 7 … Continue Reading Tuesday – Mixing it up
Monday – Get over it!
With the holiday season over and the student athletes returning to training after a 3 week break, we’re straight back into it. Nanjing meet in just 2 weeks! Warm Up … Continue Reading Monday – Get over it!
Monday – Christmas Eve Cracker
Warm Up 200 F/S, 100 B/S, 100 B/S single-arm, 100 F/S 8 x 25 F/S kick @45 Main Set 8 x 25 Fly @45 4 x 75 B/S as 50 … Continue Reading Monday – Christmas Eve Cracker
Monday – Freestyle frenzy
Warm Up 200 F/S, 200 B/S, 100 F/S kick, 100 F/S single-arm Main Set 8 x 100 F/S as 50 single-arm, 50 full stroke 12 x 75 F/S as 25 … Continue Reading Monday – Freestyle frenzy
Friday – Freestyle, exponentially speaking
Warm Up 200 F/S, 100 B/S, 100 B/S kick 4 x 25 Fly @1.00 Warm Up 200 F/S, 100 B/S, 100 B/S kick, 100 B/S 4 x 25 Fly @1.00 … Continue Reading Friday – Freestyle, exponentially speaking
Wednesday – Breaststroke time
Warm Up 200 F/S, 100 B/S, 100 F/S Warm Up 200 F/S, 100 B/S, 200 F/S Warm Up 200 F/S, 200 B/S, 100 F/S Main Set 16 x 25 BR/S … Continue Reading Wednesday – Breaststroke time
Tuesday – Backstroke basics
Lane 1 Lane 2 Lanes 3, 4 and 5 Lane 6 200m F/S, 100m B/S, 100m B/S kick (15) 200m F/S, 100m B/S, 100m B/S kick (15) 200m F/S, 100m … Continue Reading Tuesday – Backstroke basics
Monday – IM switch
Warm Up 200m FS 4 x 50m F/S as odds kick, evens pull 100m F/S single-arm drill 100m B/S 50m BR/S Main Set 24 x 50m with 4 and 8 … Continue Reading Monday – IM switch
A 3rd place finish for SSIS
Well done to all our swimmers at the recent Dulwich College Invitational Swim Meet in Suzhou. It was a fantastic day of competition with plenty of personal bests, school records … Continue Reading A 3rd place finish for SSIS
Friday – Ramping it up
As we push into the last two weeks of the school term before a break for Christmas, we have one more in-house event to go, so we are stepping up … Continue Reading Friday – Ramping it up