T2 Pace sets over 50m on FC

T2 Pace sets over 50m on FC

WARM UP 8 mins
1 x 100m BC Hesitation drill on 02:30
1 x 100 FC Zip it up drill
1 x 100m BR Extended glide

PACE SET 12 mins
8 x 50m FC [1:30] All coming in between 38-44 seconds. Against a timed 50m FC most set a couple of months ago.

They started coming unstuck on the fouth and by the sixth only 50% were left to stick in through. I must remember that these are 15 year olds swimming for fitness, not to compete. I cancelled the second set of these and in a ‘plan of work’ will only do this once every FOUR weeks.
Instead of repeating this pace set we repeated the warm up then did drills on Breaststroke and a breathing exercise on FC bilateral.

1 x 100m BC Hesitation drill on 02:30
1 x 100 FC Zip it up drill
1 x 100m BR Extended glide

They even asked to swim 50s instead of 100s.

6 x 50m BR Drills as
i) 2 kicks 1 pull 2K1P
ii) Extended glide (1 second from the streamline)
iii) 1 down, 1 up in which the underwater, transition stroke to the hips is followed by a normal stroke.

SWIM DOWN
6 x 25m FC as a continual swim breathing every 5,7,9,7,5.

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