Wednesday – IM all the way
Warm Up 200 F/S 100 Fly single-arm 100 B/S 100 BR/S Main Set 10 x 100 IM @2.15 rotate FAST 25 9 x 50 F/S kick @1.20 4 x … Continue Reading Wednesday – IM all the way
Monday – Christmas Eve Cracker
Warm Up 200 F/S, 100 B/S, 100 B/S single-arm, 100 F/S 8 x 25 F/S kick @45 Main Set 8 x 25 Fly @45 4 x 75 B/S as 50 … Continue Reading Monday – Christmas Eve Cracker
Monday – IM switch
Warm Up 200m FS 4 x 50m F/S as odds kick, evens pull 100m F/S single-arm drill 100m B/S 50m BR/S Main Set 24 x 50m with 4 and 8 … Continue Reading Monday – IM switch
Friday – Breaking free
It has been great challenging our junior swimmers to keep testing their limits. As they have become to feel confident that they can swim repeats of 50m Freestyle on the … Continue Reading Friday – Breaking free
Wednesday – 25-75s
Warm Up 200m F/S, 200m F/S pull, 100m B/S Main Set 8 x 25 IM order Kick @50 10 x 100m as: 4 x 100 as 25m Fly, 75m B/S … Continue Reading Wednesday – 25-75s
Monday – IM’ing it
Warm Up 200m F/S, 100m B/S, 100m IM Main Set 1 4 x 25m Fly Kick @50 4 x 25m Fly Drill / Swim @50 (6.40) 200m B/S Pull (4.30) … Continue Reading Monday – IM’ing it
Wednesday – IM focus
Warm Up 200m F/S 150m F/S pull 100m F/S Kick 50m F/S Pre-set 8 x 25m reverse IM order kick odds FAST @50, evens EZ @1.00 Main Set 12 x … Continue Reading Wednesday – IM focus
Monday – Fly and Free
Warm Up 200m F/S 8 x 25m Fly kick with arms by side and breathe every 4th kick @1.00 8 x 25m as 1,2,5 and 6 BR/S arms / Fly … Continue Reading Monday – Fly and Free
Wednesday – Fly strength and timing
Warm-Up 200m F/S 4 x 25m F/S kick w board @45 4 x 25m Fly kick – arms by side @50 Main Set 4 x 25m Br/S pull w Fly … Continue Reading Wednesday – Fly strength and timing
Saturday – Fly and IM
Warm Up 200m F/S 8 x 25m Kick IM order – no board @1.00 Main Set 1 x 200m IM 2 x 100m IM 4 x 50m IM – as … Continue Reading Saturday – Fly and IM
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
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
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
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 – 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