I’m nervous about introducing Fly too early as I fear the swimmers might not be fit enough or ready for the challenge; I should have not fears for swimmers coming up from PC2. This small holiday group of six are keen, will have a go at what I ask them to do and want to learn. As a result I saw progress immediately – the next few weeks will be about gradually building up and fixing this knowledge until they all swim undulating, effective and confident butterfly.
I was poolside 30 minutes early to put up two sets, and adjust some elements in line with new drills I have come across. One swimmer appeared early, I said hi, registered her name and then kept calling one of my PC1 swimmers by this name thinking it was her … only to find she was with PC2. It is surprising how many of the swimmers look alike (at least at first). (I coach around 50 and teach as many as 40 every week. Faces change, and at this time of year there are at least 60% new faces)
| Activity | TRT/Rest | Dist: | Dur: | Total | ||
| GALA | NOTES : Introduce acronyms. FC/BC for Front Crawl, Back Crawl … KOB for Kick on Back and so on. Talk about kit. Bottle of water poolside NOT energy drinks or juice | 4 | 4 | |||
W/U | With FINS | FC 100m ‘L’ drill Distance U/W (poolside demo) BC 25K, 75S Distance U/W FLY KOB, KOS, KOF, KOS | 15” | 300/300 | 8 | 12 |
| FLY TECH | 2 x 25m FLY + pullbuoy no kick 2 x 25m FLY + pullbuoy kick 2 x 25m FLY u/w pull to elbow (needs video) (poolside demo) 2 x 25m FLY + BR arms dive 2 x 25m FLY Single Arm 4 x 25m FLY Synchro (poolside demo) 2 x 25m FLY dive into 4K1P (needs poolside demo) 2 x 25m FLY dive | 1:30 | 450 /750 | 30 | 42 | |
| 150m as 50m BC, 50m BR, 50m FC | 3:00 | 150/900 | 3 | 45 | ||
| FUN CHLG 1 | 2 x 25m Leg hold partner FC | 3:00 | 50/950 | 3 | 48 | |
| FUN CHLG | 2 x 25m BR : right arm holds left foot/left arm holds right foot | 3:00 | 50/1000 | 3 | 51 | |
| REC | 100m BR Drill : Extended Glide | 2:00 | 100/1100 | 3 | 54 | |
| S/D | 100m FC breathing every 3. 5, 7, 9 | 10:00 | 100/1200 | 3 | 57 | |
| TOT | 1200m | 1 hr |
They worked hard, learnt something new, made improvements and enjoyed it. With six swimmers this is a straightforward session. Timings will change when I have 16 or more in the water. Something to look forward to for a typical Wednesday evening swim.
Coaching and Teaching Swimming 