So much for my promises to be poolside 15 minutes before the swimmers with a set on the wall and a readiness for a land warm up – I was running late. We had music though. Elton John, ‘Saturday!’
Six swimmers again. I’m a bit jealous of C3. I was able to thank one of the swimmers who I promoted for an end of season gift.
Learning to Train F8 /11 // M9/12 [IM SL KIK]
| Phase | Activity | TRT/Rest | Dist: | Dur: | Total | |
W/U | +FINS | 4 x 50m FC Kick1 x 100m FLY Kick2 x 25m FC DTL | 152:30 | 350 | 12 | 12 |
| IM | Each in turn 1 x 100m IM TIMED?? | 4:00 | 100/450 | 10 | 22 | |
| MAIN | Starts, Turns, Finishes | |||||
| IM Order : CHOICE Dive, transition to halfway. Turn, through the turn to halfway. Finish: To the wall and out/in depending on the next stroke. As IM: FLY, Fly/BC, BC/BR, BR/FC | 300/750 | 15 | 37 | |||
| REC | 200m BC ‘Hesitation Drill’ | 5:00 | 200/950 | 5 | 42 | |
| SPEED | 4 x 25m IM Order Sprints | 1:00 | 400/1450 | 4 | 46 | |
| EASY | 100m BR Extended glide 100m FC L Drill | 200/1650 | 5 | 51 | ||
| S/D with FINS | 200m FC reducing stroke count | 200/1850 | 4 | 55 | ||
| TOT | 1950m | 1 hour |
KEY:
FKOB = Fly Kick On Back
FKOF = Fly Kick On Front
LC = Lane Clear
On this occasion, having talked about the BC to BR flip turn in IM I decided it would be fun to teach it. I had two who ought to be able to do it, and four newcomers. We start with a forward then reverse somersault from the side of the pool, making sure each time the chin is kept well tucked in, then have a demonstration before having them all give it a go. It was great to see them all get it right first time. Once introduced into a longer swimmer though, a couple then scrambled it into a backwards rolling dive, rather than a tuck and spin. Still, good that a few got it and may now be able to do this always.
The timed IM might not have happened: I didn’t one to put anyone off so early on. Then again, with 4 lanes, and 6 swimmers the exercise would be easy. It was valuable to have the times and I can see already that a couple of swimmers new to PC1 have plenty of potential.
Coaching and Teaching Swimming 