T2T3 Week No……… Date….12/06/08
POOL SESSION TIME SESSION LENGTH
Dolphin (6x25m) 6.15pm 1 hr
| FC BC & FLY
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| Training 2
4 Sessions offered (optional attendance) Attitude & Application: Good Competition: Optional Aerobic: T30-1300m (minimum) Technique: Efficient in all 4 strokes
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| Training 3
4 Sessions offered (optional attendance) Attitude & Application: Good Competition: Optional Aerobic: T20-600m (minimum) Technique: 200 BC / 200 BS/ 2 x 25 Fly with Good Technique
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SCHEDULE OBJECTIVE
Pacing.
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TOTDIS
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SETS/REPS |
STROKE |
ACTIVITY/COMMENTS
SPECIAL INSTRUCTIONS |
OFF-TIMES/
REST/TRGT |
TOT | |
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T2
T3
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4X100
1X100 1X100 1X100 1X100
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F/C
FC BC FC BC
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Kick 25 Explosive 50 Moderate 25 Explosive
Full Stroke Full Stroke Drill – Zip it Up Drill – Roll Shoulder
N.B. BALANCE/SYMETRY/STREAMLINING
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@1:45
@2:00 @2:15 @2:30 @3:00
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10 |
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| T2
T3
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10X50
8X50
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FC
FC
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FC Arms only
FC Catch Up 25m, Full Stroke 25m
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@0.50
@1:15
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10 | |
| T2
T3
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10X50
4X75
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Fly/BC
BS
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25m BS Kick, 25m count 3, 25m normal
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@0:50
@01:00
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10
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| T2
T3
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4X100
8X25
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FC/BC/
FLY
Fly
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Legs Only (+ fins)
Superman (Walk along bottom & add arms) 2+2+2 8 kicks to one arm pull 4 kicks to one arm pull
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@1:00 | 10
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| RELAY PLUNGE + Dolphin kick to 12.5m
Tandem Head up FC
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10 | ||||
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400 |
2 x 200 |
FC |
Bilateral breathing every 3 odds, 5 evens
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10 |
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Coaching and Teaching Swimming 