A&B Grade 60 min School Squad standard mixed set (County Standard)

School Squad Session                            Date….

POOL                SESSION TIME                SESSION LENGTH

College Pool (25m)        2.30pm                    1 hr

Good school standard, two County Standard on 100m FC.
Others school/recreational swimmers

To prepare swimmers for 100m races, with intensive work on all strokes.
Biathletes may stick to FC through-out but out to mix in some BC even Fly (if only fly leg work)

TOT

DIS

SETS/

REPS

STROKE

ACTIVITY/COMMENTS

SPECIAL INSTRUCTIONS

OFF-TIMES/

REST/TRGT

TOT
A

400

100
100
100
100

F/C
B/C
F/C
B/C

Full Stroke
Full Stroke
Catch Up
Slo Mo

@2:00
@2:00

8

B

200

As above
As 50s
STRETCH 4
A

1000

8×100
1×200

IM

20

B 4x100m
4x100m
1x200m
First Stroke
Second Stroke
Choice of stroke

 

A
200

IM

2 x 50m each stroke ARMS ONLY

Fly
B/C
B/S
F/C

8
B IM 25m x 2 from choice of two strokes
A+B 200 FC/BC STRETCH & EASY

100m FC bilateral breathing every 3 or 5, into 100m BC slomo and repeat for 400m swim.

6
STARTS & TURNS
Point of balance on the block
Jump drills x3 of each.
FC glide + sharp dolphin kick
Elbow jab in Breast Stroke turn
Breast Stroke 3-2-1
Two hand touch

8

200 200 F/C SWIMDOWN
F/C Bilateral breathing every 3rd or 5th
4

Total Time

60 mins

Evaluation of Session
Total Distance

 

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