FC/BC/FLY – an aerobic set for T2

Squad Schedule Week No………                                                 Date….


POOL SESSION TIME SESSION LENGTH

Pool (25m)

SCHEDULE OBJECTIVE

Endurance.

– accelerate through the stroke

TOT

DIS

SETS/

REPS

STROKE

ACTIVITY/COMMENTS

SPECIAL INSTRUCTIONS

OFF-TIMES/

REST/TRGT

TOT


400

1X100
1X100
1X100
1X100
F/C
F/C
F/C
B/C
Full Stroke
Head Up
Catch Up
Stretch and East

N.B. 03:00 less with fins

@2:00
@2:00
@2:30
@2:00

10

STRETCH EXERCISES 5
Endurance swim – how many lengths in 20 minutes.
Aim for 1000m or 40 lengths min.
Ought to achieve 50 – 60
ALTERNATIVE (SEE BELOW)

A

600

6X50 each
x2

F/C

Legs Only + Fins head up always
Arms Only + Pull Buoy
Full Stroke Timed off blocks

@1:00

30

4 x25 IM IM
A

600

6X50 each
x2

Fly

Legs Only + fins
Arms Only + fins, arms outstretched
Full Stroke

@1:00

30

100 100 B/C
STRETCH AND EASY
3

 

200m F/C SWIM DOWN 4
Total Distance

2800m – 2100

Total Time

60 mins

Evaluation of Sesssion

 

<p> </p>
<p>Once you have the definitive response to a fact, something composed as a wiki that has been thoroughly reviewed I’d then like to see this thinking, initially just in words, animated via a slider, the kind of volume control we’re used to seeing, only this, instead of increasing the volume of sound, increases the number of words.</p>
<p> </p>
<img title=”Text Volume Control” alt=”Text Volume Control drawn in Dia” src=”http://learn.open.ac.uk/mod/portfolio/file.php/share-attachments/1fdb255cedd7b0b67138a5db98f75198.jpeg&#8221; />
<p> </p>
In this way you choose your moment to read a bit, a bit more, or a lot, the whole thing, and or everything (in theory) that went through the author’s mind when they wrote their chapter/boo/report in the first place by having not just the links, but the references open and ready to read in an instance.
<p><b>Indulgent?</b></p>
<p>The expert mind does this anyway. By the time you’ve read so extensively on a subject that you hear its authors speaking, you tap into a form of this. You could at any moment offer a summary, or talk for hours on ‘your’ subject.</p>
I would like this opportunity from the start, from the point of ignorance, to nudge back and forth, to ‘rock n roll’ as a soundengineer would put it, finding the point to cut a sound track, the ‘sweet point’ for where I was at, where enough was being said to engage me … or, were I about to alight from a train, a bitsize thought on which I could chew ’til the opportunity arose to indulge and nudge this ‘text volume control’ along the scale.
<p><b>Now think of this as a slice in a pie. </b></p>
<p> </p>
<table>
<tbody>
<tr>
<img src=”http://lh3.ggpht.com/_OAl8a4RoVkE/TT00eIbV5GI/AAAAAAAAArU/Bn8wruF5ylU/s400/Asset%20Slider.JPG” />
</tr>
<tr>
<td style=”text-align:right”>From <a href=”http://picasaweb.google.com/JonathanFergusonVernon/DropBox?authkey=Gv1sRgCJPH78-YwNDJ5QE&amp;feat=embedwebsite”>Drop Box</a></td>
</tr>
</tbody>
</table>
<p><b><br /></b></p>
<p>Open it out and you migrate away from text alone to include stills, video and sound. For example, the image-based expression of this concept, and a particular issue/idea/fact/report, begins with a single image, like a book cover, or TV title sequence … as you run along our ‘volume control’ the number and range of images expands.</p>
<p><b>Just a thought.</b></p>
<p> </p>

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