Warm Up: 200 F/S, 200 B/S Main Set: 7 x 100 B/S @2.30 as 25 kick, 25 left arm, 25 right arm, 25 full stroke FAST Vertical Kick work … Continue Reading Tuesday – Going Vertical
Warm Up 200 F/S, 200 B/S, 100 F/S kick, 100 F/S single-arm Main Set 8 x 100 F/S as 50 single-arm, 50 full stroke 12 x 75 F/S as 25 … Continue Reading Monday – Freestyle frenzy
Warm Up 200m F/S, 200m B/S, 100m Fly single-arm Main Set 4 x 50m as 35m Fly and 15m BR/S Pull/Fly Kick @1.30 4 x 75m B/S @2.15 as: 25m … Continue Reading Wednesday – Back rotation
Warm Up 200m F/S, 100m B/S, 100m B/S Kick, 100m B/S Main Set 8 x 50m B/S single-arm with fins 4 x 50m B/S with fins. Descend 1-4 4 x … Continue Reading Tuesday – Drills and fins
Warm Up 200m F/s Main Set 4 x 25m BR/S pull, Fly kick 4 x 25m Fly 4 x 25m B/S single-arm with shoulder lift 4 x 25m B/S 4 … Continue Reading Friday – Going through the strokes
Warm Up 200m F/S, 100m B/S, 100m BR/S Main Set Swim the following set through four times, once for each stroke: 4 x 25m Kick – no board @50 4 … Continue Reading Monday – All four strokes
When working on flip turns with junior swimmers it is important that we do not make the turn too complicated to begin with, so that the basic movement patterns are … Continue Reading Key checks for Flip Turns
Nearly every session we do in our squad involves some kick work. It always has a purpose. Sometime, we use it to warm up for the main set or to … Continue Reading What are you trying to achieve with your kick sets?
Timing is so crucial to both breaststroke and butterfly that the rhythm of both can be developed interchanging breaststroke pull with butterfly legs into full stroke butterfly. The former is … Continue Reading Thursday – All about timing
Today, with it being camp week, a few swimmers came into school to swim and we focused on some breastroke and freestyle technique. We lowered the intensity for most of … Continue Reading Tuesday – Technique 25s
There are three things that we try to get our junior swimmers to work on as they learn good breaststroke technique. When we talk about good technique, we often reference … Continue Reading What do we mean by swimming breaststroke ‘downhill’?
I have written about have swimmers perform breaststroke as though it is swam ‘downhill’. Oftentimes, the words we choose to use with swimmers will spark that change in technique we … Continue Reading Friday – Falling into Breaststroke
Diving and pushing off the wall, from a start or turn, is the fastest that a swimmer travels at any point in a swimming race. To maximise speed off the … Continue Reading Monday – working the dolphin kick
One of the best ways to get swimmers to start performing effective breaststroke is to have them imagine that they are swimming it downhill. This notion has swimmers thinking about … Continue Reading Friday – Swimming breaststroke ‘downhill’
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
Warm Up 200m F/S Main Set 8 x 25m Fly kick breathe on 4th kick @1.00 6 x 50m single-arm fly with arm by side breather to front every 2 … Continue Reading Wednesday – Rhythm and Fly