Tuesday – The accordion
Accordion sets are good fun and challenging to do. You start out the set with a reasonable amount of recovery between each swim, the recovery then decreases pushing swimmers to … Continue Reading Tuesday – The accordion
Monday – Varying Strokes and Speed
Warm Up 100m F/S, 100m B/S 4 x 200m IM @4.15 as follows: 50m Fly Kick, 550m B/S, 50m Br/S, 50m F/S 50m Fly, 50m B/S kick, 50m Br/S, 50m … Continue Reading Monday – Varying Strokes and Speed
Nanjing Invitational 2018
Some great swims over the weekend at the annual Nanjing Invitational Swim meet. Well done to all swimmers, you did yourselves, your parents and your school proud. Go Suzhou!
Monday – Mix it up
Keeping sets interesting in the cold winter months are important for swimmers to make quick gains in fitness and maintain motivation to keep getting up for early morning sessions. … Continue Reading Monday – Mix it up
Friday – Freestyle technique set
Warm / Up Lanes 1+2 Lanes 3+4 Lanes 5+6 200 Choice 4×50 F/S kick 15 secs rest between each one) 250 Choice 6×50 F/S kick 15 secs rest between each … Continue Reading Friday – Freestyle technique set
Wednesday – All together now
It is good to getting a swim team working together through a swim set. This can be achieved by varying the distance swam in each lane, so that faster swimmers … Continue Reading Wednesday – All together now
Monday – Kicking back into it
After the three-week Christmas break, our swimmers are back in the water. With heavy arms and losing the feel for the water, first sets back should be a mix of … Continue Reading Monday – Kicking back into it
Breathing to the side in Butterfly
Growing up as a young swimmer in the early 1990’s I recall watching Mel Stewart break the 200m Butterfly world record in Perth, ending a 9-year winning streak for Michael … Continue Reading Breathing to the side in Butterfly
Friday – All Butterfly
A butterfly swim set using fins every now and again can be used effectively to increase the total distance of butterfly swam without compromising the stroke mechanics. We are trying … Continue Reading Friday – All Butterfly
Monday – All Freestyle
Big freestyle set today, focusing on high elbow relaxed arm recovery with maintaining speed through 100 metres. Warm-Up 2 x 200m (50m F/S, 50m F/S Shark drill, 50m F/S … Continue Reading Monday – All Freestyle
Breaststroke front end speed with a butterfly transition
Developing fast arms in the breaststroke recovery takes a bit for working on but the drill below is great fun for swimmers to practice shooting the arms forward in the … Continue Reading Breaststroke front end speed with a butterfly transition
SCIS Swim Meet 2017
Our first meet of this year with some good PB times from nearly every swimmer. Keep up the good work team! photo credit: Defence Images Invictus Games 2017 update via … Continue Reading SCIS Swim Meet 2017
Wednesday – Cranking it up
With a few more weeks of our school term to go and the Christmas break fast approaching, our swimmers still have our pre-Christmas time trial meet and party to look … Continue Reading Wednesday – Cranking it up
Effectively using the pace clock
The pace clock in swimming has three key purposes: It tells you how fast you are swimming each interval. This allows you to make sure that you are keeping the … Continue Reading Effectively using the pace clock
Monday – Back to Front
Warm-up 100m F/S, 75m F/S kick, 50m F/S, 25 F/S kick Main Set 5 x 100m B/S @2 min 10 x 50m B/S @1 min 4 x 25m B/S … Continue Reading Monday – Back to Front
Friday – Swim Meet Approaching
Tomorrow, swimmers will compete in the Dulwich College Invitational Meet, so today’s set is aimed at freshing swimmers up in preparation to swim well. Warm-up 200 F/S 100 B/S 200 … Continue Reading Friday – Swim Meet Approaching