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
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
Wednesday – Strength to Fly
Fins are good for developing strength in junior swimmers to perform good butterfly. With a set of IMs prior to a doing some work on Fly, our swimmers are a … Continue Reading Wednesday – Strength to Fly
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
Friday – bring it home free
Today’s workout concentrates on the breaststroke to freestyle portion of the IM. Starting with work on the breaststroke pull-out moving into an open turn with a fast freestyle finish. Warm … Continue Reading Friday – bring it home free