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
The importance of good habits
Good training habits lead to good racing and good times. Many of the top swimmers past and present point to the attention to detail that they give in training just … Continue Reading The importance of good habits
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
Wednesday – Pulling by 3 and 5
Warm Up 400 m as 2 x (100 F/S, 50 B/S, 50 BR/S) Main Set 6 rounds of the following: 200 F/S pull @3.30 – alternate 3 breaths and 5 … Continue Reading Wednesday – Pulling by 3 and 5
Friday – Medley Mash-Up
Warm-Up 8 x 50m – Odds (1,3,5 and 7) are F/S @1 min, Evens (2, 4, 6 and 8) are B/S @1.10) 6 x 50m kick @1.20 as follows: UP: … Continue Reading Friday – Medley Mash-Up
Monday – Freestyle catch / Backstroke rotation
This set is designed to support swimmers in improving their freestyle catch at the top of the stroke and improve body rotation to generate a stronger backstroke pull. Aims: Improve … Continue Reading Monday – Freestyle catch / Backstroke rotation
Friday – The All Rounder
Credit for this main set goes to Clark Campbell, head coach of the University of Kansas Swimming & Diving program. Developing strong all round swimmers who work with all strokes … Continue Reading Friday – The All Rounder
Friday – Fly and Free sandwiches
Combining fly and freestyle in a session is good to develop the same muscle groups and to build endurance. With younger swimmers it is difficult to do long sets of … Continue Reading Friday – Fly and Free sandwiches
Wednesday – Four Strokes to IM
This is an aerobic capacity building set to support swimmers with developing endurance. The set goes up in distance working through the strokes in IM order, then coming down in … Continue Reading Wednesday – Four Strokes to IM
Monday – working on freestyle
After a great first meet of the season, swimmers were back in the pool this morning working on freestyle basics: Focus for session: Hand entry and catch phase for freestyle … Continue Reading Monday – working on freestyle
Friday – breaststroke and fly with fins
Using fins are a great way to improve swimmers’ fly technique and strength without compromising the session by making them too fatigued to hold their stroke together. A nice drill … Continue Reading Friday – breaststroke and fly with fins
Monday – Working Medley Turns
With our first meet of the season coming up on Saturday, this is set is a good opportunity to work swimmers through all four strokes whilst also honing their Medley … Continue Reading Monday – Working Medley Turns
Backstroke body rotation
Generating power in backstroke comes from have a fast flutter kick and the ability to be able to use the arms and shoulders in the pull. The greatest power in … Continue Reading Backstroke body rotation
Wednesday – working on stroke efficiency
Good efficient swimming means that energy is not unnecessarily wasted. This session includes a few different drills to get swimmers thinking about distance per stroke and the initial catch phase … Continue Reading Wednesday – working on stroke efficiency
Monday – Welcome to the holidays
Many of our swimmers missed our regular squad sessions last week because they had school camp. Not wanting them to miss out on too much water time, we decided to … Continue Reading Monday – Welcome to the holidays
Wednesday – IM Pyramid
With most swimmers away on camp this week, Joyce, Simon and I jumped in the pool on Wednesday to do this little IM set. Make sure that the fast swims … Continue Reading Wednesday – IM Pyramid