A&B Grade 60 min School Squad standard mixed set (County Standard)

School Squad Session                            Date….

POOL                SESSION TIME                SESSION LENGTH

College Pool (25m)        2.30pm                    1 hr

Good school standard, two County Standard on 100m FC.
Others school/recreational swimmers

To prepare swimmers for 100m races, with intensive work on all strokes.
Biathletes may stick to FC through-out but out to mix in some BC even Fly (if only fly leg work)

TOT

DIS

SETS/

REPS

STROKE

ACTIVITY/COMMENTS

SPECIAL INSTRUCTIONS

OFF-TIMES/

REST/TRGT

TOT
A

400

100
100
100
100

F/C
B/C
F/C
B/C

Full Stroke
Full Stroke
Catch Up
Slo Mo

@2:00
@2:00

8

B

200

As above
As 50s
STRETCH 4
A

1000

8×100
1×200

IM

20

B 4x100m
4x100m
1x200m
First Stroke
Second Stroke
Choice of stroke

 

A
200

IM

2 x 50m each stroke ARMS ONLY

Fly
B/C
B/S
F/C

8
B IM 25m x 2 from choice of two strokes
A+B 200 FC/BC STRETCH & EASY

100m FC bilateral breathing every 3 or 5, into 100m BC slomo and repeat for 400m swim.

6
STARTS & TURNS
Point of balance on the block
Jump drills x3 of each.
FC glide + sharp dolphin kick
Elbow jab in Breast Stroke turn
Breast Stroke 3-2-1
Two hand touch

8

200 200 F/C SWIMDOWN
F/C Bilateral breathing every 3rd or 5th
4

Total Time

60 mins

Evaluation of Session
Total Distance

 

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)

TOT

DIS

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

BC/BR Bias Aerobic Development School Squad, Two Grades, 60 mins

EC Squad Schedule               Week No………  1                     Date….7/9/07

POOL                        SESSION TIME                SESSION LENGTH

Eastbourne College Pool (25m)        4.30pm                    60 mins

SCHEDULE OBJECTIVE

 

To improve aerobic capacity and improve technique in BC + BS

TOT

DIS

SETS/

REPS

STROKE

ACTIVITY/COMMENTS

SPECIAL INSTRUCTIONS

OFF-TIMES/

REST/TRGT

TOT
A

400

1X100
1X100
1X100
1X100
F/C
B/C
F/C
REV IM
HEAD UP
NORMAL
CATCH UP
FC-BS-BC-FLY
@1:30 + fins

or

@2:00 No FINS

8
B
200
As above
1X 50 of each

 

A

300

6X50

BC

Legs only

@1:15

8/
12

Tumble turn for Back Crawl through-out
450 3×50 BC Full Stroke @2:00 8
A
400
4X 100

+25 BC
50  DRILL
+ 25 BC

B/C ARM DRILLS
CATCH UP

Slo Mo no splash as arm enters

8 KICK to one arm pull pause as hand enters

Pull along the lane rope! Learn how to bend the elbow during the pull.

@1:15 8

 

B
3×25

+25 Full STROKE

Pull along the lane rope!

CATCH UP

Switch to FC every two strokes

300

2 x 50

2 x 50

2 x 50

BS

BC into BS

BC

Count strokes over 15m

Sprints

With tumble turn

8
DIVES

Push and glide from side on back and front
Surface Dive NB KEEP HEAD TUCKED IN
Kneeling – Crouch

6
200 200 FC/BC SWIM DOWN Two strokes each 4
Evaluation of Session

.

Total Distance

1700m

Total Time

60 mins

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.

TOT

DIS

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