T2/T3 FC, BC & FLY 60 mins

T2T3                                      Week No………                                                       Date….12/06/08

 

POOL SESSION TIME SESSION LENGTH

Dolphin (6x25m)                 6.15pm                                                          1  hr

 

FC BC & FLY

Training 2

 

4 Sessions offered (optional attendance)

Attitude & Application: Good

Competition: Optional

Aerobic: T30-1300m (minimum)

Technique: Efficient in all 4 strokes

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

 

SCHEDULE OBJECTIVE

 

Pacing.

TOT

DIS

SETS/

REPS

STROKE

ACTIVITY/COMMENTS

SPECIAL INSTRUCTIONS

OFF-TIMES/

REST/TRGT

TOT
 

T2

 

T3

 

 

 

 

 

4X100

 

1X100

1X100

1X100

1X100

 

 

 

 

 

F/C

 

FC

BC

FC

BC

 

 

 

Kick 25 Explosive 50 Moderate 25 Explosive

 

Full Stroke

Full Stroke

Drill – Zip it Up

Drill – Roll Shoulder

N.B. BALANCE/SYMETRY/STREAMLINING

 

 

 

@1:45

 

@2:00

@2:15

@2:30

@3:00

 

 

 

 

 

10

T2

 

T3

 

10X50

 

8X50

 

FC

 

FC

 

 

FC Arms only

 

FC Catch Up 25m, Full Stroke 25m

 

@0.50

 

@1:15

 

 

10
T2

 

T3

 

10X50

 

4X75

 

Fly/BC

 

BS

 

 

 

25m BS Kick, 25m count 3, 25m normal

 

@0:50

 

@01:00

 

10

 

 

 

T2

 

T3

 

 

 

 

4X100

 

8X25

 

 

 

 

 

 

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

 

 

@1:00 10

 

 

 

      RELAY PLUNGE + Dolphin kick to 12.5m

Tandem

Head up FC

 

  10
 

400

 

2 x 200

 

FC

 

Bilateral breathing every 3 odds, 5 evens

 

 

  10

 

 

Total Distance

1700m – 2200m

Total Time

60 mins

Evaluation of Session

 

 

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