EC Squad Schedule Week No……… 1 Date….7/9/07
POOL SESSION TIME SESSION LENGTH
Eastbourne College Pool (25m) 4.30pm 60 mins
SCHEDULE OBJECTIVE
To improve aerobic capacity and improve technique in BC + BS
TOTDIS |
SETS/REPS |
STROKE |
ACTIVITY/COMMENTS
SPECIAL INSTRUCTIONS |
OFF-TIMES/
REST/TRGT |
TOT |
| A
400 |
1X100 1X100 1X100 1X100 |
F/C B/C F/C REV IM |
HEAD UP NORMAL CATCH UP FC-BS-BC-FLY |
@1:30 + fins
or @2:00 No FINS |
8 |
| B 200 |
As above 1X 50 of each |
| A
300 |
6X50 |
BC |
Legs only |
@1:15 |
8/ |
| Tumble turn for Back Crawl through-out | |||||
| 450 | 3×50 | BC | Full Stroke | @2:00 | 8 |
| A 400 |
4X 100
+25 BC |
B/C |
ARM DRILLS CATCH UP Slo Mo no splash as arm enters 8 KICK to one arm pull pause as hand enters Pull along the lane rope! Learn how to bend the elbow during the pull. |
@1:15 | 8 |
| B |
3×25+25 Full STROKE |
Pull along the lane rope!
CATCH UP Switch to FC every two strokes |
|||
|
300 |
2 x 50
2 x 50 2 x 50 |
BS
BC into BS BC |
Count strokes over 15m
Sprints With tumble turn |
8 | |
| DIVES
Push and glide from side on back and front |
6 | ||||
| 200 | 200 | FC/BC | SWIM DOWN Two strokes each | 4 |
Evaluation of Session
.
Total Distance
1700m
Total Time
60 mins
Coaching and Teaching Swimming 