1. Activation & Warm-Up (15 min / 600 m)
4 × 50 alt FS/BK @ 1:15 – smooth and long
4 × 50 Kick alt BK / BR @ 1:10 – streamline + core stillness
4 × 50 Drill / Swim A-stroke @ 1:20 – zip-up Free / 6-kick Switch Back / 1-arm Fly
Focus: streamline and 7 m underwater target.
2. Technique & Skills Block (15 min / 500 m)
4 × 50 Kick @ 1:00/1:15 (3 Fly Front / 3 Fly Back)
4 × 50 IM (25 Drill + 25 Swim) @ 1:15 — focus on timing + catch
4 × 25 Starts (1 each stroke) Max UW Walk Back 1:30
3. Main Set (A2 Endurance / Pace Discipline) (12 min / 600 m)
6 × 100 @ 2:00 (A2 effort, form focus)
Coach Cue: “Even pace beats fast fade.”
4. Fun Challenge Block (10 min / 300 m)
Mid-Pool Madness Relays
5 × 25 Underwater to ½-way / swim back @ :40
7 × 25 IMO & IM Sprint turns relay style
Purpose: inject competition and laughs while testing skills under speed.
5. Swim-Down (8 min / 300 m)
10/20/30/40 second drop
Across the squads, I can mostly say I have both taught and coached these swimmers before. I usually remember them best from PC1 when I have seen them for 3 to 4 hours a week and at galas rather than from teaching groups where at best I will have seen them for 45 mins to an hour – and quite a while ago.
They enjoyed their time in PC1 so enjoy my coaching-I hope that doesn’t make me a soft touch. I like a variety of strokes, drills and skills as well as pace.
We lost time to demos and explanations.
