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
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
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
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 – 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