MINI Week No……… Date….21/02/2010
POOL SESSION TIME SESSION LENGTH
Dolphin (6x25m) 6.30pm 1 hr
Mats around poolside
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Prone around side of pool
As a press up Head in (looking at) water
1) Arms straight, palms up 2) Fingers up (flick) 3) Arm up … clear of deck 4) Lock elbows 5) Bring arms around ‘just above the water’ 6) Fingers enter ‘soft landing’ NO GO ZONE
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10/15 mins | |
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FLY KICK
Upper Body still Streamlined & super tight Tummy in & tummy back (Lower abs)
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| WARM UP
4 x 25 Silence as 2 FC 2 BK 4 x 25 as 2 FC 2 BK Who can go the slowest ?
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6 mins |
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TOTAL
20 mins |
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10X25
(12)
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FLY
+ FINS
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KOB (kick on back)
KOF (kick on front) KOS (kick on side) Corkscrew Single Arm (x 4 ?)
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@1:00 (45) | 10/12
mins
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10X25
(12)
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FLY
N OFINS
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KOB
KOF KOS Corkscrew Single Arm ( x 4 ?)
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@1:00 | 12/14 mins
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RUNNING | TOTAL
42/45 mins
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| X 4/6 | FLY Break-out
Dive into 2/3 strokes of fly Emphasis on streamline & uw phase
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10 mins | ||||
| LEARNING POINTS
Streamlined super tight Lock the elbows Paint your thighs with your thumbs Beware the no go zone Spear with the fingertips Soft Landing Without causing a splash
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SWIM DOWN
Silent ‘stealth’ swimming
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5 mins |
Coaching and Teaching Swimming 