BC/BR Bias Aerobic Development School Squad, Two Grades, 60 mins

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

TOT

DIS

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/
12

Tumble turn for Back Crawl through-out
450 3×50 BC Full Stroke @2:00 8
A
400
4X 100

+25 BC
50  DRILL
+ 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
Surface Dive NB KEEP HEAD TUCKED IN
Kneeling – Crouch

6
200 200 FC/BC SWIM DOWN Two strokes each 4
Evaluation of Session

.

Total Distance

1700m

Total Time

60 mins

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s