Team Schedule Week No………3 Date….18/9/07
POOL SESSION TIME SESSION LENGTH
Eastbourne College Pool (25m) 3.00pm 1 hr ++
TRAINING PHASE…………………..AEROBIC…(ENDURANCE)……………….
SCHEDULE OBJECTIVE
To improve aerobic capacity, with more intense work on BS (to correct BS)
TOTDIS |
SETS/REPS |
STROKE |
ACTIVITY/COMMENTS
SPECIAL INSTRUCTIONS |
OFF-TIMES/
REST/TRGT |
TOT |
| A
500 |
1X200 1X100 1X100 1X100 |
F/C B/C F/C BC/FC Fly |
Full Stroke
Catch Up |
@4:00 @2:00 @2:00 @2:00 |
10 |
| B 200 |
As above 1X 50 of each |
@1:30 | |||
| STRETCH EXERCISES | 5 | ||||
| A
600 |
6X100 |
BC/BS |
BS/BC-DRILL-BS
50m BC + 50m BS FULL STROKE |
@02:00 |
12 |
| B
300 |
6×50 |
BS- DRILL *leg action with floats |
@4:00 |
||
| REST 2 MINS | |||||
| A 450 |
6X75 |
BS DRILL |
Middle 50 Drill PART STROKE *leg action with/without float |
@02:00 | 12 |
| B 450 |
6X50 |
BS DRILL |
Middle 50 Drill *leg action with float (on front and back) |
@02:00 | 12 |
| C 100 |
4X25 |
BS DRILL |
Middle 50 Drill *leg action with float (on front and back) |
@02:00 | 12 |
| A 450 |
6X75 |
BS DRILL |
Middle 50 Drill PART STROKE *Arm action with pull-buoy |
@02:00 | 12 |
| B 450 |
6X50 |
BS DRILL |
Middle 50 Drill *Right arm / Left arm |
@02:00 | 12 |
| C 100 |
4X25 |
BS DRILL |
Middle 50 Drill *Walk away from shallow end |
@02:00 | 12 |
| A 600 |
4X150 | IM |
PULL – PULLBUOYS (B/C – B/S – F/C) Or drags |
@ 3:00 | 12 |
| B 300 |
4X75 | IM | B/C – B/S – F/C | @ 3:00 | 12 |
| C 100 |
2X75 | IM | B/C – B/S – F/C | @ 3:00 | 12 |
|
200 |
200 |
F/C or B/C |
SWIMDOWN |
7 |
|
| STRETCH EXERCISE | 5 |
Total Distance
800m – 2800m
Total Time
63 mins
