G6, 7 & 9 MINI & BRONZE Date….27/10/2010
POOL SESSION TIME SESSION LENGTH
Ardingly (4x25m) 5.45pm -8.30pm 45 mins / 1 hr
| FC BC & FLY
UW phase & rotational turns |
|||||||
| G6,7,8,9 Teaching Group (T) | Age 9-11 | ||||||
| Mini (M) | Age 9-11/12 | ||||||
| Bronze (B) | Age 11/12
|
||||||
SETS/ |
STROKE |
ACTIVITY/COMMENTS | OFF-TIMES/ | TOT | |||
TOTDIS
|
REPS | SPECIAL INSTRUCTIONS | REST/TRGT | ||||
|
B
|
4X100
|
F/C
|
Kick 25 Explosive 50 Moderate 25 Explosive
|
@1:45
|
10 |
||
| M
|
1X100
1X100 1X100 1X100
|
FC
BC FC BC
|
Full Stroke
Full Stroke Drill – Zip it Up Drill – Roll Shoulder
|
@2:00
@2:15 @2:30 @3:00
|
|||
| T
|
1X50
1X50 1X50 1X50
|
FC
BC FC BC |
Full Stroke
Full Stroke Drill – Zip it Up Drill – Roll Shoulder
N.B. BALANCE/SYMETRY/STREAMLINING |
@1:00
@1:15 @1:30 @1:45
|
|||
| B
M
T
|
10X50
8X50
8 x 25
|
FC
FC
FC
|
Piggy-back (kick/arms)
FC Zip Up 25m, Full Stroke 25m
FC Zip Up 25m, Full Stroke 25m
|
@0.50
@1:15
|
10 | ||
| B
M
T |
8X50
4X50
4 x 25 |
Fly/BC
Fly/BC
Fly/BC |
5m UW kick off start and turn minimum
Streamlined. |
@0:50
@01:00
|
10
|
||
| B
M
T
|
4X100
8X25
4X25
|
FC/BC/
FLY
Fly
|
Legs Only (+ fins)
Superman (Walk along bottom & add arms) 2+2+2 8 kicks to one arm pull 4 kicks to one arm pull
Alt: Superman (Walk along bottom & add arms)
|
@1:00
@1:00
@1:00 |
10
|
| RELAY PLUNGE + Dolphin kick to 12.5m | 10 | ||||
|
200 |
2 x 100 |
FC |
Bilateral breathing every 3,5,7,9,7,5,3
|
10 |
|
|
||||||
|
|||||||
Coaching and Teaching Swimming 