Eastbourne College Squad Schedule Week No………3 Date….17/9/07
POOL SESSION TIME SESSION LENGTH
College Pool (25m) 9.00pm 1
TRAINING PHASE…………………..AEROBIC…(ENDURANCE)……………….
SCHEDULE OBJECTIVE
To improve aerobic capacity, with more intense work on BC and Fly.
TOTDIS |
SETS/REPS |
STROKE |
ACTIVITY/COMMENTS
SPECIAL INSTRUCTIONS |
OFF-TIMES/
REST/TRGT |
TOT |
| A
400 |
4X100 | F/C |
CATCHUPS Each one at a slightly faster pace. TK @01:15 / 01:20 / 01:25 so reducing from 01:30 when wearing fins might be more appropriate. |
@2:00 @1:50 @1:40 @1:30 |
9 |
| B 200 |
2X 50+50 | FC to BC | @2:15/30 | ||
| STRETCH EXERCISES | 5 | ||||
| A 1200 |
12X150
Cut to 6 |
FC |
2+2+2 Legs Only, Catch Up, Full Stroke @03:00 |
@01:30 | 18 |
| B 600 |
4×200 |
*Kick *Arms only * Catch UP * Full stroke |
@3:30/4:00 |
||
| C 400 |
4×50 |
Kick on front Kick on back |
@01:30 | ||
|
A 600 |
4X150 |
IM/FREE |
REMOVE FINS
BC – BS – FC |
@1:30 | 12 |
| B 400 |
8×50 | FC/BC | With 15 secs at each end | @0:45 | |
| C 200 |
8×25 | FC | Bilateral breathing with 15 secs at each end |
|
200 |
200 |
F/C or B/C |
SWIMDOWN |
7 |
Total Distance
3450m – 1800m
Total Time
52 mins
Coaching and Teaching Swimming 