Wednesdays sees most of the squad in the water. Weekdays are always the best slot, but we only have one. Ideally swimmers would be in the water every afternoon and return to classes in the late afternoon. That’s not to be.
Some Butterfly Sessions we swim Biondi drill throughout, here I mix in some of the more traditional drills, fly single arm in particular is a staple – demonstrated poolside to show two things: the timing of kicking the hand in and kicking the hand out and the straight arm recovery. Some ‘get it’ sooner than others, some struggle eternally with a bent arm recovery, timing or bending the knees in the kick – or all three.
The single arm with a partner, facing each other, to produce a synchronised swim is a fun one and works well. They may do this with a friend but I then swap them around so that those who can do it take on someone who cannot.
PC1 FLY Weds 15 Jan 24 : Coach > JV
| Phase | Dist: | Act: | TRT/Rest | Dist: | Dur: | Total | |
W/U | +FINS | 100m 100m 100m 100m 100m | FC KICKFC SwimBC KickBC SwimFLY KOB | 15” | 500 | 15 | 15 |
| TECH | 4 x 25m | Fly with pull buoyBody positionStroke undulation | 5:00 | 100/600 | 6 | 21 | |
| DRILLS | 1 x 100m LC 1 x 50m Fly1 x 50m Fly | Fly Single arm Fly 1+1+1 Fly Single arm With partner | 15” | 200/800 | 8 | 29 | |
| KICK | 100m | Fly KOB | 100/900 | ||||
| 4 x 25m | Fly Biondi | 100/1000 | |||||
| KICK | 100m | Fly KOB | 100/1100 | ||||
| DIVE | 4 x 25m | Fly Dive – transitionAlt. BreathingUndulate | 30” | 100/1200 | 6 | 35 | |
| SPEED DIVE | 2 x 25m 2 x 25m 2 x 25m 2 x 25m | FLY FLY to BC BC to BR BR to FC | 15” | 200/1400 | 10 | 45 | |
| KICK | 100m | Fly KOB | 100/1500 | 6 | 51 | ||
| S/D | 200m | FC Slow, easy, silent … | 5:00 | 200/1700 | 6 | 57 | |
| TOT | 1700m | 1 hour |
The timings are spot on. I jot down how we are getting through the set and adjust accordingly until I get to the above. Anything can cause an adjustment, typically when I feel the need to get all the lanes out to talk through a drill, or sequence. A fellow coach working with me was able to show the Biondi drill on his iPad so we had swimmers out lane by lane to take a look at it.
Often we have the most competent swimmers demonstrating the drill while others watch from the side. I can then talk it through with individual swimmers if they need to have it explained.
