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’
Wednesday – Working the form strokes
Warm Up Lane 1 and 2: 200m F/S Lanes 3 to 6: 250m F/S Lanes 1 and 2: 6 x 75m B/S (25 Kick, 50 single-arm shoulder lift) @2.30 … Continue Reading Wednesday – Working the form strokes
Tuesday – Fly to Back
Warm Up 200m F/S 4 x 25m B/S kick arms extended @1.00 4 x 25m Fly kick arms by side breathe every 4th kick @1.00 4 x 25m Fly single-arm … Continue Reading Tuesday – Fly to Back
Monday – Freestyle Pyramid with Vertical Kick sprints
Warm Up 200m F/S 8 x 25m IM order @1.00 Main Set 8 x 25m F/S kick @45 4 x 50m F/S 6 kick switch @1.30 2 x 100m F/S … Continue Reading Monday – Freestyle Pyramid with Vertical Kick sprints
Friday – Fly to IM to Free
We worked on Butterfly last session, especially kick timing, so we will continue the them but include some IM work to raise the volume of the set. Warm Up 200m … Continue Reading Friday – Fly to IM to Free
Wednesday – Rhythm and Fly
Warm Up 200m F/S Main Set 8 x 25m Fly kick breathe on 4th kick @1.00 6 x 50m single-arm fly with arm by side breather to front every 2 … Continue Reading Wednesday – Rhythm and Fly
Tuesday – Back, Breast and Free
Warm Up 200m F/S 5 x 50m F/S kick @1.30 8 x 25m IM order @50 Main Set 8 x 25m B/S single-arm with shoulder rotation 4 x 50m B/S … Continue Reading Tuesday – Back, Breast and Free
Monday – Breaststroke pull out
We continue on with our theme of body rotation in freestyle but begin our work on breaststroke. Junior swimmers need to understand the benefits of performing a proper pullout and … Continue Reading Monday – Breaststroke pull out