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
Friday – Breaking free
It has been great challenging our junior swimmers to keep testing their limits. As they have become to feel confident that they can swim repeats of 50m Freestyle on the … Continue Reading Friday – Breaking free
Wednesday – Back rotation
Warm Up 200m F/S, 200m B/S, 100m Fly single-arm Main Set 4 x 50m as 35m Fly and 15m BR/S Pull/Fly Kick @1.30 4 x 75m B/S @2.15 as: 25m … Continue Reading Wednesday – Back rotation
Tuesday – Fly gaining strength
Warm Up 200m F/S, 200m B/S, 100m BR/S Main Set 12 x 25m Fly kick with arms by side breathe every 4 kicks @50 8 x 50m Fly single-arm with … Continue Reading Tuesday – Fly gaining strength
Monday – Free all the way
Warm Up 200m F/S, 200m B/S kick, 100m B/S, 100m BR/S 8 x 25m F/S catch-up @45 Main Set 3 x 200m F/S Pull @4.15 6 x 50m F/S @1.10 … Continue Reading Monday – Free all the way
Tuesday – Drills and fins
Warm Up 200m F/S, 100m B/S, 100m B/S Kick, 100m B/S Main Set 8 x 50m B/S single-arm with fins 4 x 50m B/S with fins. Descend 1-4 4 x … Continue Reading Tuesday – Drills and fins
Monday – Free to descend
Warm Up 200m F/S, 150m F/S Pull, 100m F/S Kick, 50m F/S 8 x 25m @45 as: Odds F/S single-arm 3 left, 3 right Evens F/S fingertip drag Main Set … Continue Reading Monday – Free to descend
Friday – Descending Free
Warm Up 200m F/S, 200m F/S Pull, 100m B/S Main Set 1 20 x 25m @1.00 as: 1 x 25m BR/S pull / Fly kick 1 x 25m Fly 1 … Continue Reading Friday – Descending Free
Wednesday – 25-75s
Warm Up 200m F/S, 200m F/S pull, 100m B/S Main Set 8 x 25 IM order Kick @50 10 x 100m as: 4 x 100 as 25m Fly, 75m B/S … Continue Reading Wednesday – 25-75s
Wednesday – Aerobically Speaking
Warm Up 200m F/S, 100m F/S pull, 100m F/S Kick, 100m F/S Main Set 12 x 25m as Odds BR/S arms Fly Kick, Evens Fly @1.00 16 x 50 as … Continue Reading Wednesday – Aerobically Speaking
Monday – IM’ing it
Warm Up 200m F/S, 100m B/S, 100m IM Main Set 1 4 x 25m Fly Kick @50 4 x 25m Fly Drill / Swim @50 (6.40) 200m B/S Pull (4.30) … Continue Reading Monday – IM’ing it