Tuesday – 200 combos
Warm Up 200 F/S 200 B/S 100 Scull as 25 Y-scull/25 T-scull Main Set 12 x 50 @1:00 as: 4 x 15m FAST / 35m EZ 4 x 15m EZ … Continue Reading Tuesday – 200 combos
Wednesday – Fast and EZ
Warm Up 200 F/S 100 B/S 100 BR/S *Focus on reducing stroke count through each 50 Main Set 16 x 25 as: 4 x 25 F/S Kick as 10 Fast … Continue Reading Wednesday – Fast and EZ
Tuesday – Free and Back Pull
Warm Up 100 sculling 100 B/S 200 IM 4 x 25 F/S NB first 5m and last 5m and first stroke 2 x 50 F/S NB in red zone and … Continue Reading Tuesday – Free and Back Pull
Monday – Swim fast – recover – repeat
Warm Up 600m as: 150 F/S swim 50 F/S kick 150 B/S swim 50 B/S kick 150 F/S swim 50 F/S kick 9 x 50 F/S kick @1:20 aim 55s … Continue Reading Monday – Swim fast – recover – repeat
Friday – Breaststroke holding form
Warm Up 100 Fr Swim as: 50 slow/50 fast 200 Reverse IM 100 O/C Kick 4 X 25 Fr swim NB 1st and last 5m – NB 1st Stroke 2 … Continue Reading Friday – Breaststroke holding form
Wednesday – Backstroke holds
Warm Up 100 B/S 100 F/S 100 O/C Swim 4 X 25 F/S swim NB 1st and last 5m – NB 1st Stroke – Sprint last 10m 4 X 25 … Continue Reading Wednesday – Backstroke holds
Tuesday – Freestyle catch
Warm Up 200 O/C swim 100 F/S kick 100 BR/S kick 4 x 25 F/S – last 10m fast 2 x 50 NB – first and last 5m 4 x … Continue Reading Tuesday – Freestyle catch
Monday – Freestyle catch
Warm Up 100 F/S as 25 Slo-mo / 25 tempo 200 IM 100 O/C 4 x 25 F/S NB first and last 5m and first breath 4 x 25 Fly … Continue Reading Monday – Freestyle catch
Sunday – IM Development
Warm Up 200 F/S as 50 Slo-mo/50 Steady 100 O/C kick 100 O/C swim 2 x 25 F/S NB first and last 5m and first stroke 2 x 50 F/S … Continue Reading Sunday – IM Development
Friday – IM with a kick
Warm Up 100 O/C Kick 100 Fr Swim 100 O/C Swim 2 X 25 F/S swim NB 1st and last 5m – NB 1st Stroke 2 X 50 F/S swim … Continue Reading Friday – IM with a kick
Wednesday – Freestyle 100s
Warm Up 100 Backstroke Swim 100 Fr swim 100 O/C Swim 4 X 25 Fr swim NB 1st and last 5m – NB 1st Stroke 2 X 50 Fr Swim … Continue Reading Wednesday – Freestyle 100s
Tuesday – Vertical Board Kick
To add additional resistance to kick sets, have the swimmers hold their kick board vertically, this will add resistance at the front making the swimmers have to work harder. Warm … Continue Reading Tuesday – Vertical Board Kick
Monday – Freestyle sprints
Warm Up 200 Fr as 50 Slow – 50 Fast 100 Back – swim as 50 Slow – 50 Fast 100 IM Swim 100 O/C Swim 4 X 25 Fr … Continue Reading Monday – Freestyle sprints
Friday – Backstroke Technique
Warm Up 100 F/S kick 100 F/S 100 BR/S kick 100 Choice 4 x 25 F/S NB first 5 and last 5 4 x 25 Fly NB first 5 and … Continue Reading Friday – Backstroke Technique
Tuesday – Breaststroke Technique
Warm Up 100 B/S 100 F/S 100 F/S kick 100 BR/S kick 4 x 25 F/S NB first and last 5m 4 x 25 Fly NB first and last 5m … Continue Reading Tuesday – Breaststroke Technique
Monday – Welcome back swimmers!
Our swimming training for the 2019/20 academic year commenced today. Good to see so many swimmers returning to the team and we hope to also be joined by some new … Continue Reading Monday – Welcome back swimmers!