T2 TUESDSAY OBH 1 HOUR
These swimmers have typically come through the club’s teaching programme. They may have come to the club late, age 10 rather than age 8. It has then taken then over a couple of years to come through the grades and may have reached Grade 7 or 8 (the NPTS equivalent of Grade 10). So they have covered most of the ground. Typically they are not strong on Fly, and may not like Backstroke though they’ll do it). Indeed, they will be able to swim all competive strokes. Training at best twice a week, some only once, these swimmers fall into two camps., Aspirational squad swimmers, or compettive at a school level. Or fitness/social swimmers. Some who ‘have done it all the time’ and continue to swim out of habit, often because it complements other sports they do.
If at this age, 12,13,14 they are being dropped at the Leisure Centre unwillingly they will not suprisinglyh prove to be poor candidates. They will be slow to get ready, skip parts of the set, distract others and make excuses relating to illness and injury. Frankly, they need to be brought into line as it is disrptive for the coach and everyone else. All we can do is get some current times, set some goals, keep the session varied and more often than not led from the whistle.
Whilst some will follow the programme on the white board, others will have to be set off at regular intervals.
Despite the desire by some not to compete, they will swim with drive in a relay. A relay like series of 25m or 50m swims once they are warmed up or towards the end of the programme is effective. However, from experience, you stay in control if YOU tell them which team they are in. Use their PBs or what you know of them to divide them into teams of 4,5 or 6. Odd numbers can be handled by other lanes having a swimmer go twice (there are a handful who are always up to this. They can go out on the first leg and the last).
Aerobicfitness with drills, mostly on FC and BC.
Set them off on 2 x 150
first as FC 50 Kick, 50 Drill, 50 Stroke
second as BC 50 Kick, 50 Drill, 50 Stroke
( I this recently as 8 x 150 all on FC with a T3 group. It took some 5 goes before they got the order correct. Some kicked the entire way, other kept breaking into full stroke. The trick can be to go as 6×25 to start with, checking them in at the end of each length 25 kick, 25 kick, 25 drill, 25 drill and so on. Personally, getting this set established early in the term it can prove a good way to cover lots of water. There is variety using the kick board then pull bouy and once waremed up you can add BR then Fly. Keeping them attentive to the whistle, you can also vary the pace, adding sprints over 12.5m (half a lenth0 or 25m at any stage).
Working at OHH they can/may use fins.
8 x 25m 10-15 m Dolphin into FC, BC or FLY
1 x 200m FC Bilateral EASY SWIM
(Vary the pace at least between warm up pace, 50 off max heart rate, aerobic endurance pace of 30 off max heart rate and short sprints at max heart rate. Lactate tolerance sets constantly pushing them to endure levels of increasingy pain is largelly an unnecessary challenge for swimmers who are not suitably driven. The exception are the T2 swimmers who want to get into T1 or compete for their school or club. Water polo players are suited to an anaerobic component to their set.)
Rest 15 t o30 seconds after each. Just enough time to offer a tip. A little longer of some serious correction is required. Give them an off time on the clock with some warning ensuring that a swimmer in each lane is lined up to go with goggles on and ready to push off. If there is a lane where they are more interested in chatting, breaking them up!
4 x100m BC
1st As 100m Roll Shoulder (kick on back, arms at their sides, head looking up to the ceiling, rolling the shoulder up to 180 degrees every six to eight kicks. A shoulder should always be exposed. Some end up kicking on their side, others just tip the shoulder up for a fraction of a second)
As 4 x 25 pull along lane rope
2nd A fun drill that requires going lane clear and some discipline in the lane as they will need to go out and come back on the SAME side of the lane so that they alternate shoulders. This drill is remarkabnly effective at getting them to roll the shoulder and dig the hand deep as they push down to the thigh. Most will simply touch the lane-rope with a finger. Some will pull. Others will shigh away from the lane rope fearing they may scarpe their shoulder.
3rd as 2 x 50 BC Slomo
These drills must be done correctly to be of any value. Better to slow everything down until all (or most) have got it right. They will tolerate 8-10 repetitions. Indeed, I’m often surprised how they settle into the route after 4. Don’t be put off by the one swimmer who moans about it. Jsut pay them some attention – get them to count or reduce strokes too.
4th as 4 x 25 BCsprints
1 x 200m BR as 3 kick 1 arm pull.
Tumbles on the whistle, 3 strokes and raise arm.
Spread them the length of the pool at 3-5m interval all looking the same way. On the whistle the kick off/scissor snap into FC then rotate head and single arm leaning into a flip raising their hand on completion. Keep repeating.
2 x 50m, 4 x 25.
Typicall as FC then BR or BC.
Then a Medley Relay as BC, BR, FLY, FC,FC,FC. done two or three times to give other swimmers the chance to swim a different stroke.
2 x 100m alt FC an BC smooth.
If they have borrowed flippers at OHH don’t let anyone into the changing rooms until these have at least been gather up otherwise several pairs will be left for you to put away.