Focus: Fly kick technique + intro to longer freestyle
Total: ~1800m
Warm Up (300m)
- 100m choice swim
- 4×25m fly kick (front/side/back rotation)
- 4×25m free build
Fly Block (400m) with fins
- 4×25m UW fly kick to 10m ➝ easy back
- 4×25m single arm fly (alt L/R)
- 2×50m fly (25 fly + 25 choice)
- 4×25m dolphin kick race (fastest to halfway – 12.5m)
Main Set – Freestyle Endurance (700m)
- 4×100m free @2:00 (smooth, steady)
- 2×150m free @3:00 (confidence builder)
Fun Challenge (200m)
- 3 x 50m relays as : FS, Fly-BK, Bk-Br, Br/
Swim Down (200m)
- 100m back
- 100m choice
Reflection – PC1 Session 2 (Friday 22nd Aug 2025)
Session Focus
The focus was on fly kick technique and introducing longer freestyle repeats. The session combined skill development, aerobic building, and fun racing elements.
Fly Kick Challenge (12.5m UW Races)
We timed each swimmer racing underwater fly kick to 12.5m. Most showed clear improvement across repeats (see board times). For example:
- MS 1 progressed from 8.61 → 6.99
- LS 2 8.22 → 7.33
- SS 4 8.02 → 7.91
- L5 7.79 → 6.79
This was highly motivating — swimmers enjoyed seeing their times come down and began to push for more streamlined, efficient kicks. It also gave an objective measure of technical progress within the session.
Relays
We finished with three 50m relays:
- Freestyle
- Fly to Backstroke
- Backstroke to Breaststroke
- Breaststroke to Freestyle
This format encouraged teamwork and tested transitions under competitive conditions. It was a good way to embed racing skills while keeping the energy fun and high.
What Went Well
- The underwater fly kick races created excitement and measurable progress.
- Freestyle endurance set (100s + 150s) was completed by all swimmers — a step forward in confidence with longer repeats.
- Relays kept motivation high at the end. Many should far better developed technique than six months ago, especially on the fly.
Areas to Develop
- Some swimmers struggled with arm position on FS, letting the arm drop under the body — further reinforcement is needed.
- Some struggled to get back quickly enough for enough rest with the turn around time on 2:00.
- Relay transitions (especially fly-to-back) revealed areas to work on turns and finishes.
Next Steps
- Keep timing/benchmarking short skills like UW fly kick — it motivates and shows improvement.
- Build progression towards 200m and 400m free through steady endurance sets.
- Continue using relays and fun formats to combine skills with competitiveness.
