Coaching Tips from Bill Furniss

Tips from taking T1/T2 Nova with Bill Furniss during Senior Club Coach Level III training

550m Warm Up (Drill ike and aerobic)

Repeats 100ms on 2:00 or 1:30 pb15

x3 of

 

500

700

500

 

100m easy in between

Motivation: they need to want it (Belief)

Coaching:

Improvement of competitive performance

Planned and coordinated programme of preparing and competition (orderly)

Player preparation and performance

 

Plan

Organise

Direct

Observe

Evaluate

Instruct

Communicate

Demonstrate

Share Knowledge

Strategies

Counselling

Motivation

Data Collection

Diagnosis

Adaptation

Overload

Progressions

 

 

Arena 2

Nic Piper – lead coach

Lee Hammond – pre pool warm up [Shiverers, Level I & II)

Jonathan Vernon – skills recorder

Dan – Team Manager

+ Sarah

See Head Coach Notes

Poolside team kit

Not mobile devices – support your team

Warm UP

Set them up to ensure no gaps

Self-directed to complete in 10 mins, then practice divess.

Split 50/50 with a large team (15/12)

Also outside lanes 1 & 8

Had hoped for 2nd or 3rd place but won

Impressed by:

Quality of dive and transition

Quality of stroke/body position

 

 

GoSwim FC

I use a variety of drills for FC and always love trying new ones. This from GoSwim is brilliant as it is so effective – even more so with my Grade 5 swimmers age 8-11 than young teens.

The swimmer does 8 kicks then a single arm pull. Then 8 kicks and the other arm.

A Masters Swimmer describes it as catch-up slowed down – but I hate catch-up as a drill because the hands tend to be brought above the head rathe than at shoulder width.

Masters Thursday 18 Jan 2018 MASTERS B COACH & POOLSIDE COPY

 

Phase Activity TRT/Rest Dist: Dur: Total
W/U 3 x 100m as:

1 x 100m FC, 1 x 100m BC, 1 x 100 BR

FC: Eyes looks DOWN. Hips at same level as head. Steady flutter kick.

BC: Eyes look straight UP. Hips up. Steady flutter kick.

BR: Head and shoulders low on the water. Inhale fast, extended streamlined glide.

30” after each 200m 300 8 8
MAIN 3 x 100 @ FC Steady pace 2:30 200 /500 8 16
EASY: 1 x 100m FC ‘Zip it Up’ Drill 100/600 3 19
3 x 100m @ BC Steady pace 2:30 200 /800 8 27
EASY: 1 x 100m BC ‘Slomo’ Drill 100/900 3 30
3 x 100m @ BR Steady pace 2:30 200/1100 8 38
EASY: 1 x 100m BR ‘Extended Glide’ Drill 100/1200 3 41
8 x 25m CH Sprint 1:00 200/1400 8 49
S/D 3 x 150m as:

1 x 50m Kick, 1 x 50m Arms Only, 1 x 50 Swim.

450/1850 11 60+
1850m

A sessions that ran like clockwork. They particularly liked the REST built in four times during the session.

Masters Thursday 18 Jan 2018 MASTERS C COACH & POOLSIDE COPY

 

Another set that for this Masters ‘Fitness Group’ C ran like clockwork. They covered all the ground.

Phase Activity TRT/Rest Dist: Dur: Total
W/U 4 x 100m as: 1 x 100m FC, 1 x 100m BC (x2)

FC: Eyes looks DOWN. Hips at same level as head. Steady flutter kick.

BC: Eyes look straight UP. Hips up. Steady flutter kick.

30” after each 100m 400 12 12
REST 1 13
MAIN 2 x 100m FC Steady Pace: Emphasis = High Elbow. 3:00 200 /600 6 19
EASY: 1 x 100m FC ‘Zip it Up’ Drill 100/700 3 22
REST 1 23
2 x 100m BC Steady Pace: Emphasis = Rotate Shoulder 3:00 200 /900 6 29
EASY: 1 x 100m BC ‘Slomo’ Drill 100/1000 3 32
REST 1 33
2 x 100m BR Steady Pace : Emphasis = Steady Head, Long Glide 3:00 200/1200 6 39
EASY: 1 x 100m BR ‘Extended Glide’ Drill 100/1300 3 42
REST 1 43
S/D 2 x 150m CH as:

1 x 50m Kick, 1 x 50m Arms Only, 1 x 50 Swim.

150m 300/1600 11 54+
1600m

 

Pre-Christmas Workout for Masters ‘A’

Masters Thurs 21 DEC 2017 A (COMPETITIVE) COACH COPY

Phase Activity Target TRT/Rest Dist: Dur: Total
W/U 3 x 150m as:

FC 1 x 50m Swim, 1 x 50m Pull, 1 x 50m Kick,

BC 1 x 50m Swim, 1 x 50m Pull, 1 x 50m Kick,

BR 1 x 50m Swim, 1 x 50m 3 Kicks on Arm Pull, 1 x 50m Kick,

15” Rest after each 150m 450 10 10
MAIN Race Pace Set 1

6 x 75m FC @ 200m FC pace

Try to develop your underwater kick throughout the set.  

1:03 01:15 450/900 9 19
Recovery 1

200m FC  25m Kick on Side, 75m Breathe every 5

05:00 200/1100 4 23
Race Pace Set 2

6 x 75m BC @ 200m pace

1:10 01:30 450/1550 10 33
Recovery 2

200m FC  25m Kick on Side, 75m Breathe every 5

05:00 200/1750 4 37
Race Pace Set 3

6 x 75m BR @ 200m pace

1:18 1:45 450/2200 12 49
Recovery 3

200m FC  25m Kick on Side, 75m Breathe every 5

05:00 200/2400 4 53
4 x 25m IM Order Sprints: 1 x 25m of each: Fly, BC, BR, FC 0:45 100/2500 4 56
S/D 200m CH Easy, Long, Smooth swimming 02:30 200/2700 4 60+
TOTAL 2500m

Not helped by having one swimmer in the lane being joined by three others after she had completed the warm up. We began to make up time but cutting back the rest of the Race Pace Set in turn for 75m FC to 01:15 from 01:30, for 75m BC to 01:30 from 01:45 and for BR to 01:45 from 02:00.

I have found that there are Masters who want to add rest, and Masters who want to cut back on rest. I do rather think that they ought to go with the sessions prepared for them. I would worry that they not working hard enough on these Race Pace Sets if they can get away with less rest.

The programme also lost Recovery 3 so that could get it all done in an hour.

 

I have

Masters Thurs 21 DEC 2017 B (FITNESS) COACH COPY

 

Phase Activity TRT/Rest Dist: Dur: Total
W/U 3 x 150m as:

FC 1 x 50m Swim, 1 x 50m Pull, 1 x 50m Kick

BC 1 x 50m Swim, 1 x 50m Pull, 1 x 50m Kick

30” Rest after each 150m 300 10 10
MAIN 6 x 50m FC @ Strong, Firm, Steady Pace 75% 01:30 300/600 9 19
100m BC as  1 x 50m Hesitation Drill, 1 x 50m Easy Swim 03:00 100/700 3 22
6 x 50m BC @ Strong, Firm, Steady Pace 75% 01:45 300/1000 11 33
100 BR 1 x 50m Extended Glide Drill, 1 x 50m Easy Swim 03:00 100/1100 3 36
6 x 50m BR @ Strong, Firm, Steady Pace 75% 2:00 300/1400 12 48
100 FC 1 x 50m Zip It Up 50 Drill, 1 x 50m East Swim 03:00 100/1500 3 51
4 x 25m CH Sprints

Hold technique. Steady, Firm and Fast

1:00 100/1600 4 55
S/D 200m Easy Swim 05:00 200/1800 5 60
TOTAL 1800m

 

Somehow a generous 10 minutes for the Warm Up drifted to 17 minutes. They were happy to trim 15” of each of the above turn-around time.  So FC 50m to 01:15 from 01:30, BC 50m to 01:30 from 01:45 and BR 50m (reduced to x4 repetitions) to 01:45 from 02:00.