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)……………….
|
TOTDIS
|
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 |
Coaching and Teaching Swimming 