T2T3 IM Order Sprints and Drills work + dives

T2T3 Schedule                   Week No………                                         Date….17/10/10

 

POOL SESSION TIME SESSION LENGTH

Dolphin (6x25m)                 7.00 pm – 8.00pm                                       1  hr

 

TRAINING PHASE…………………..AEROBIC…(ENDURANCE)……………….

 

SCHEDULE OBJECTIVE

 

Competitive paced IM, starts.

 

– accelerate through the stroke

 

 

 

 

TOT

DIS

SETS/

REPS

STROKE

ACTIVITY/COMMENTS

SPECIAL INSTRUCTIONS

OFF-TIMES/

REST/TRGT

TOT
300

 

2 x150 FC/BC Alt 50 KICK/ 50 DRILL / 50 SWIM   8
4×25

 

 

12.5m IM order Dive/start, UW phase / transition / break-out   4
100 4 x25 IM IM FC Walk back to blocks, then recover

BC  (Use two lanes)

BS

FLY§

  8

 

 

 

      Get Times

 

SUB TOT 20

 

200

 

1X50 each

 

(1x25m T3)

FLY 3 x 2+2+2 + fins

Full Stroke

 

@1:15/30 6

 

200

 

1X50 each

 

BC 3x Legs Only + roll shoulder/slo mo/pull

Full Stroke

 

@1:15/30 6
200

 

1X50 each

 

BS 3 x 3 kicks, 1 arm pull

Full Stroke

 

@1:15/30 6

 

200

 

2x(1X50) F/C 1 x Arms Only + Pull Buoy

1 x Legs Only

 

@1:15/30 6

 

        SUB TOT 24
      PLUNGE CONTEST

Get Distances

  12
200 200 BC/FC STRETCH AND EASY

(Change stroke every 50m)

 

  4
 

1600

         

60

 

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