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 – 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
Tuesday – Starting out with Freestyle
Warm Up 3 x 100m F/S w 20s recovery Main Set 8 x 25m F/S kick 6 x 25m F/S single-arm 6 x 75m F/S breathe every 3 strokes @2.15 … Continue Reading Tuesday – Starting out with Freestyle
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
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
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
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
Friday – Freestyle Fix
Now our school has appointed a full time Aquatics Director, this has enabled me to begin to spend time with some of our younger swimmers in the development lanes of … Continue Reading Friday – Freestyle Fix
Friday – 200 IM preparation
Warm Up 300m F/S 4 x 50m F/S kick @1.30 Main Set 200m IM @4.00 4 x 50m Fly @1.15 30s rest 100m IM FAST @3.00 4 x 50m … Continue Reading Friday – 200 IM preparation
Wednesday – Mid-distance set
Today’s set was beginning to prepare swimmers for 200m and 400m Freestyle events at the ACAMIS Championships, which are just over 3 weeks away. Warm Up 8 x 75m (25m … Continue Reading Wednesday – Mid-distance set
Thursday – Putting in the yards
Some swimmers are keen not to stay too long out of the water during the 2 week Chinese New Year vacation. We have 4 squad days before school gets back, … Continue Reading Thursday – Putting in the yards
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