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Swimming – A Training Programme
Category Archives for 90 mins
A slice of session plans – competitive – age groups
From jamie’s year.
BR 60-90 Mins School Senior & Junior Squad Standard
Team Schedule Week No………3 Date….18/9/07
POOL SESSION TIME SESSION LENGTH
Eastbourne College Pool (25m) 3.00pm 1 hr ++
TRAINING PHASE…………………..AEROBIC…(ENDURANCE)……………….
SCHEDULE OBJECTIVE
To improve aerobic capacity, with more intense work on BS (to correct BS)
TOTDIS |
SETS/REPS |
STROKE |
ACTIVITY/COMMENTS
SPECIAL INSTRUCTIONS |
OFF-TIMES/
REST/TRGT |
TOT |
| A
500 |
1X200 1X100 1X100 1X100 |
F/C B/C F/C BC/FC Fly |
Full Stroke
Catch Up |
@4:00 @2:00 @2:00 @2:00 |
10 |
| B 200 |
As above 1X 50 of each |
@1:30 | |||
| STRETCH EXERCISES | 5 | ||||
| A
600 |
6X100 |
BC/BS |
BS/BC-DRILL-BS
50m BC + 50m BS FULL STROKE |
@02:00 |
12 |
| B
300 |
6×50 |
BS- DRILL *leg action with floats |
@4:00 |
||
| REST 2 MINS | |||||
| A 450 |
6X75 |
BS DRILL |
Middle 50 Drill PART STROKE *leg action with/without float |
@02:00 | 12 |
| B 450 |
6X50 |
BS DRILL |
Middle 50 Drill *leg action with float (on front and back) |
@02:00 | 12 |
| C 100 |
4X25 |
BS DRILL |
Middle 50 Drill *leg action with float (on front and back) |
@02:00 | 12 |
| A 450 |
6X75 |
BS DRILL |
Middle 50 Drill PART STROKE *Arm action with pull-buoy |
@02:00 | 12 |
| B 450 |
6X50 |
BS DRILL |
Middle 50 Drill *Right arm / Left arm |
@02:00 | 12 |
| C 100 |
4X25 |
BS DRILL |
Middle 50 Drill *Walk away from shallow end |
@02:00 | 12 |
| A 600 |
4X150 | IM |
PULL – PULLBUOYS (B/C – B/S – F/C) Or drags |
@ 3:00 | 12 |
| B 300 |
4X75 | IM | B/C – B/S – F/C | @ 3:00 | 12 |
| C 100 |
2X75 | IM | B/C – B/S – F/C | @ 3:00 | 12 |
|
200 |
200 |
F/C or B/C |
SWIMDOWN |
7 |
|
| STRETCH EXERCISE | 5 |
Total Distance
800m – 2800m
Total Time
63 mins
Evaluation of Session
FC/BC Aerobic Capacity – 60-90 Mins Three Grade Split
Eastbourne College Squad Schedule Week No………3 Date….17/9/07
POOL SESSION TIME SESSION LENGTH
College Pool (25m) 9.00pm 1
TRAINING PHASE…………………..AEROBIC…(ENDURANCE)……………….
SCHEDULE OBJECTIVE
To improve aerobic capacity, with more intense work on BC and Fly.
TOTDIS |
SETS/REPS |
STROKE |
ACTIVITY/COMMENTS
SPECIAL INSTRUCTIONS |
OFF-TIMES/
REST/TRGT |
TOT |
| A
400 |
4X100 | F/C |
CATCHUPS Each one at a slightly faster pace. TK @01:15 / 01:20 / 01:25 so reducing from 01:30 when wearing fins might be more appropriate. |
@2:00 @1:50 @1:40 @1:30 |
9 |
| B 200 |
2X 50+50 | FC to BC | @2:15/30 | ||
| STRETCH EXERCISES | 5 | ||||
| A 1200 |
12X150
Cut to 6 |
FC |
2+2+2 Legs Only, Catch Up, Full Stroke @03:00 |
@01:30 | 18 |
| B 600 |
4×200 |
*Kick *Arms only * Catch UP * Full stroke |
@3:30/4:00 |
||
| C 400 |
4×50 |
Kick on front Kick on back |
@01:30 | ||
|
A 600 |
4X150 |
IM/FREE |
REMOVE FINS
BC – BS – FC |
@1:30 | 12 |
| B 400 |
8×50 | FC/BC | With 15 secs at each end | @0:45 | |
| C 200 |
8×25 | FC | Bilateral breathing with 15 secs at each end |
|
200 |
200 |
F/C or B/C |
SWIMDOWN |
7 |
Total Distance
3450m – 1800m
Total Time
52 mins
Evaluation of Session
Schedule – January
90 mins, 2300m, Aerobic
With relays
Sprints and Pace – no drills, all against the clock. (50m)
90 mins, 3000m,
Front, Back, Breast – 50m swims, building pace, reducing rest
Coaching and Teaching Swimming 