Wednesday – Free to IM
Warm Up 200m F/S 100m F/S kick 100m F/S pull 4 x 25m F/S clenched fist Main Set 16 x 50m F/S @1.10 (3 fly kicks off the wall, stroke … Continue Reading Wednesday – Free to IM
Monday – Back to Free with a Fly finish
Warm Up 100m F/S, 100m B/S, 100m F/S 8 x 25m B/S kick – 1 to 4 shoulder rotation by 6 kicks, 5 to 8 arms extended overhead Main Set … Continue Reading Monday – Back to Free with a Fly finish
Friday – Tuning-up
It is our last session before going to the sprint meet at the British International School in Shanghai and our last competition of the school year. Just to sharpen up, … Continue Reading Friday – Tuning-up
Wednesday – Strength to Fly
Fins are good for developing strength in junior swimmers to perform good butterfly. With a set of IMs prior to a doing some work on Fly, our swimmers are a … Continue Reading Wednesday – Strength to Fly
Monday – Long and Strong Freestyle
When we are working on freestyle our swimmers are trying to develop a steady and strong kick coupled with full arm extension. Essentially, we tell swimmers to be ‘long and … Continue Reading Monday – Long and Strong Freestyle
Rocket Science Shanghai Swim Championships
Friday – sustained kick and 50s
One of the things our junior swimmers are working on at the moment is sustaining their speed with their kick. Learning to hold a pace for a number of repetition … Continue Reading Friday – sustained kick and 50s
Friday – Freestyle and Fly Kick
Warm Up 200m F/S 6 x 50m F/S kick – descending 1-3 and 4-6 6 x 50m F/S pull – descending 1-3 and 4-6 Main Set 6 x 50m F/S … Continue Reading Friday – Freestyle and Fly Kick
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