NOVA Centurion 1 HOUR SESSION (8pm 25 NOV 08)

T1/T2 NOVA 1 HOUR SESSION         (8pm 25 NOV 08)

Swim 4 x 50 FC     @ 1.00/1.15
as     25m                FIST        (Hands in fists drill)
25m         CUP        (Catch Up)

Swim 3 x 50m BC     @ 1.00/1.15         High REC

Kick    2 x 100m     @ 2.00/2.15
as 25 FC, 25 BC

Tumble on kick & tight streamlining & perfectly executed turns & transitions

550m

MAIN SET

6 x 100m    @ on 1.30  PB + 15  Hold SC Inc: last 25m
1 x 200m IM    @ 3.30
Slow FLY
Fast BC, BR & FC.

Last 25m FC to be same as last 25m on 100s

100m     Easy     BC

2nd Repeat 4 x 100m

3rd Repeat 2 x 100m

900m + 700m + 500m = 2100m

SWIM DOWN

2 x 50 FLY            @ 2.30
2 x 50 FLY Kick on back    @ 1.30
2 x 50 FC MAX

300m

TOTAL  550m + 2100m + 300m = 2950m

Advertisement

Swim Coach Kindle – Effective Poolside M-learning as in ‘Mobile,’ ‘Micro’ and by the ‘Minute’.

On its own content on an e-Reader such as a Kindle is NOT e-learning or m-learning.

(Though surely any kind of self-directed, personally motivated reading is learning?)

So how, in the context of swim coaching do I make it so?

There are two audiences, the athletes and fellow coaches.

I have dual responsibilities, as a coach putting in place ways to improve the times these swimmers produce (coaching) and in workforce development improving the skills of the team teaching or coaching swimmers.

(Ruben Guzman, The Swim Drills Book)

The Kindle content can be shown to swimmers; with the right content this has already proved brilliant at SHOWING the swimmers what I want them to do, complementing any demonstrations I do poolside.

Getting their eyes and ears engaged on the task is the challenge.

The right content, such as the Swim Drills Book has in place bullet pointed learning tips and focus points for the coach so that you can speed read this, or take a tip quite easily at a glance. More micro-learning that mobile-learning.

How about fellow coaches?

A colleague who was sitting out got her head around the Kindle after a few quick pointers on how to page turn (if we even all it that anymore).

She did two things, checked some progressions into swimming Butterfly for her next group of swimmers, taking from this a useful learning tip and then checked something on timing in Breaststroke for HER OWN swimming.

Next week, having primed her by email and some grabs on Kindle operation, I will show her how to highlight passsages in the Kindle and add notes. Surely, as other coaches do the same, this will build into an updated, club developed learning resource that more coaches and teachers will buy into because it is OF the club … we can identify, as you can in a Wiki, the contributions being made by people with decades of swimming experience as athletes, Masters champions and highly qualified sports coaches?

Not M-Learning yet

Now I integrate the Kindle content, this and other resources into two things:

Formal Amateur Swimming Association (ASA) qualifications, for example Levels 1, 2 & 3 Teaching Aquatics and Levels 1,2 & 3 Coaching Swimming.

Develop content in my swim coach blog, that is gradually taking the extensive offline electronic record or blog set to private, that I have now kept for five years. In here I have just about every session I have taken, possibly 1,000 sessions?

Encourage, through the formal programme of teaching and coaching that we have closer integration of what we do poolside and in the gym with both these formal and informal learning resources.

I’ve already shared ideas with an e-learning colleague in e-learning who did a Kimble e-learning piece in Articulate some weeks ago.

We are going to plan out generating our own content, including exploiting the affordances of the Kindle to create a series of ‘Flicker Book’ animations i.e. by controlling the speed at which you ‘page turn’ you generate or pause an animation that shows a specific technique. This might be as simple as how to scull, or long-legged kick for Front Crawl and Back Crawl.

Fascinating. My love for swimming and coaching swimming has been rejuventated as every time I am poolside will now be a workshop for learning.

An Aside

Four days ago 17 poolside helpers, assistants, teachers, coaches and principal teachers – a team manager too, attended a traditional ‘Tell and Talk’ point point workshop on Safeguarding Children.’ I was unwell so unable to attend. I would like feedback from this, but something more than some Smiley Faces or boxes ticked.

Any suggestions on approaches to Feedback that work without having to hire in consultants?

Kindle Swim Coach – Dead Swimmer to Streamlining

Armed with a Kindle with the Swim Drills book loaded I was poolside teaching and coaching swimmers for three hours.

For the last year I have run programmes based on drills in ‘The Swim Drills Book’ and have relied on lesson plans and sometimes laminated print outs.

Today I took the Kindle


Never before have I found the swimmers so attentive, coming close to the side of the pool to look at the pictures.

Here is a great drill to develop streamlining

They start in what we call ‘Dead Swimmer’ then straighten up, arms first, then legs into the ‘streamline position.’ They then kick off, add a few strokes and continue up the pool.

They got, far quicker than my efforts to demonstrate and talk them through.

Simple.

The pictures say it all.

Is this mobile learning?

Whatever it is, this works.

Next step to blog about in my Swim Coach website http://www.thewellyman.wordpress.com.

We bought a dozen copies of the Swim Book.

Perhaps we need a dozen Kindles.

Could we have waterproof versions?

And perhaps A4 clipboard in size?

With a wireless link to a poolside whiteboard.

Better still, an LCD screen on the bottom of the pool!

REFERENCE

Guzman, R (2007) The Swim Drills Book

T2/T3 Warm Up, Fly Drill, IM Mixed Aerobic Good 60 mins

T2/T3

‘Swimming fast and easy is the key to maximising individual talent.’

WARM UP

1 x 400m FC + Fins Smooth                                                       6/10 mins

Give notes to each on technique.

1 x 200m BC + fins smooth                                                         4/6 mins

Notes as above

FINS OFF

FLY 8 x 50m drills

  1. Dolphin
  2. Kick on Back
  3. Kick on side
  4. Corkscrew
  5. Single Arm x 2
  6. 2+2+2 x 2

1 x 25 Full Stroke

Dive into IM 8 x 50m as

FLY/BC

BC/BR

BR/FC

FC/FLY

FLY/BC

BC/BR

BR/FC

FC/FLY

1 x 25m FC sprint

STFs

Swim Down

T2/T3 FC, BC & FLY 60 mins

T2T3                                      Week No………                                                       Date….12/06/08

 

POOL SESSION TIME SESSION LENGTH

Dolphin (6x25m)                 6.15pm                                                          1  hr

 

FC BC & FLY

Training 2

 

4 Sessions offered (optional attendance)

Attitude & Application: Good

Competition: Optional

Aerobic: T30-1300m (minimum)

Technique: Efficient in all 4 strokes

Training 3

 

4 Sessions offered (optional attendance)

Attitude & Application: Good

Competition: Optional

Aerobic: T20-600m (minimum)

Technique: 200 BC / 200 BS/ 2 x 25

Fly with Good Technique

 

SCHEDULE OBJECTIVE

 

Pacing.

TOT

DIS

SETS/

REPS

STROKE

ACTIVITY/COMMENTS

SPECIAL INSTRUCTIONS

OFF-TIMES/

REST/TRGT

TOT
 

T2

 

T3

 

 

 

 

 

4X100

 

1X100

1X100

1X100

1X100

 

 

 

 

 

F/C

 

FC

BC

FC

BC

 

 

 

Kick 25 Explosive 50 Moderate 25 Explosive

 

Full Stroke

Full Stroke

Drill – Zip it Up

Drill – Roll Shoulder

N.B. BALANCE/SYMETRY/STREAMLINING

 

 

 

@1:45

 

@2:00

@2:15

@2:30

@3:00

 

 

 

 

 

10

T2

 

T3

 

10X50

 

8X50

 

FC

 

FC

 

 

FC Arms only

 

FC Catch Up 25m, Full Stroke 25m

 

@0.50

 

@1:15

 

 

10
T2

 

T3

 

10X50

 

4X75

 

Fly/BC

 

BS

 

 

 

25m BS Kick, 25m count 3, 25m normal

 

@0:50

 

@01:00

 

10

 

 

 

T2

 

T3

 

 

 

 

4X100

 

8X25

 

 

 

 

 

 

FC/BC/

FLY

 

Fly

 

 

 

 

 

 

Legs Only (+ fins)

 

Superman

(Walk along bottom & add arms)

2+2+2

8 kicks to one arm pull

4 kicks to one arm pull

 

 

@1:00 10

 

 

 

      RELAY PLUNGE + Dolphin kick to 12.5m

Tandem

Head up FC

 

  10
 

400

 

2 x 200

 

FC

 

Bilateral breathing every 3 odds, 5 evens

 

 

  10

 

 

Total Distance

1700m – 2200m

Total Time

60 mins

Evaluation of Session

 

 

T2 Aerobic Capacity with emphasis on FLY drills 1800m

T2 Squad Schedule                     Week No………                  Date….

DOLPHIN (6x25m)                           7.00pm                                                                 1  hr

 

SCHEDULE OBJECTIVE

 

To improve aerobic capacity, with more intense work on Fly .

 

 

 

 

 

TOT

DIS

SETS/

REPS

STROKE

ACTIVITY/COMMENTS

SPECIAL INSTRUCTIONS

OFF-TIMES/

REST/TRGT

TOT
 

T2

400

 

1X100

1X100

1X100

1X100

 

F/C

B/C

F/C

F/C

 

FULL STROKE

FULL STROKE

CATCH UP

SLOMO

 

 

@1:50

@2:15

@1:50

@2:15

 

 

10

 

T2

 

4 x 100

 

 

FLY

 

 

1st)  25 Fly – 75 F/C

2nd) 25 F/C – 25 Fly – 50 F/C

3rd)  50 F/C – 25 Fly – 25 F/C

4th)  75 F/C – 25 Fly

 

 

@2:00

 

( R.30 )

 

10

 

 

 

T2 4 x 150

600

2 First

2 Second

50m Full Stroke

50m DRILL  FC Zip it Up + Delayed Arm

BC Slo Mo + Rolling Shoulder

BS 3 Kicks 1 arm Pull;

FLY 2 + 2 + 2

50m Full Stroke

 

  12
T2 4 x 100

 

IM REVERSE IM

 

  12
T3 2 x 100m BS TIMED SWIM with dive   5
T2 4 x 100   + Dive. 1st 25m No breathing remaining 3rd or 5th   8
Total Distance

1800

 

  + Dive. 1st 25m No breathing remaining 3rd or 5th   8

 

Evaluation of Session

 

 

FC/BC/FLY – an aerobic set for T2

Squad Schedule Week No………                                                 Date….


POOL SESSION TIME SESSION LENGTH

Pool (25m)

SCHEDULE OBJECTIVE

Endurance.

– accelerate through the stroke

TOT

DIS

SETS/

REPS

STROKE

ACTIVITY/COMMENTS

SPECIAL INSTRUCTIONS

OFF-TIMES/

REST/TRGT

TOT


400

1X100
1X100
1X100
1X100
F/C
F/C
F/C
B/C
Full Stroke
Head Up
Catch Up
Stretch and East

N.B. 03:00 less with fins

@2:00
@2:00
@2:30
@2:00

10

STRETCH EXERCISES 5
Endurance swim – how many lengths in 20 minutes.
Aim for 1000m or 40 lengths min.
Ought to achieve 50 – 60
ALTERNATIVE (SEE BELOW)

A

600

6X50 each
x2

F/C

Legs Only + Fins head up always
Arms Only + Pull Buoy
Full Stroke Timed off blocks

@1:00

30

4 x25 IM IM
A

600

6X50 each
x2

Fly

Legs Only + fins
Arms Only + fins, arms outstretched
Full Stroke

@1:00

30

100 100 B/C
STRETCH AND EASY
3

 

200m F/C SWIM DOWN 4
Total Distance

2800m – 2100

Total Time

60 mins

Evaluation of Sesssion

 

<p> </p>
<p>Once you have the definitive response to a fact, something composed as a wiki that has been thoroughly reviewed I’d then like to see this thinking, initially just in words, animated via a slider, the kind of volume control we’re used to seeing, only this, instead of increasing the volume of sound, increases the number of words.</p>
<p> </p>
<img title=”Text Volume Control” alt=”Text Volume Control drawn in Dia” src=”http://learn.open.ac.uk/mod/portfolio/file.php/share-attachments/1fdb255cedd7b0b67138a5db98f75198.jpeg&#8221; />
<p> </p>
In this way you choose your moment to read a bit, a bit more, or a lot, the whole thing, and or everything (in theory) that went through the author’s mind when they wrote their chapter/boo/report in the first place by having not just the links, but the references open and ready to read in an instance.
<p><b>Indulgent?</b></p>
<p>The expert mind does this anyway. By the time you’ve read so extensively on a subject that you hear its authors speaking, you tap into a form of this. You could at any moment offer a summary, or talk for hours on ‘your’ subject.</p>
I would like this opportunity from the start, from the point of ignorance, to nudge back and forth, to ‘rock n roll’ as a soundengineer would put it, finding the point to cut a sound track, the ‘sweet point’ for where I was at, where enough was being said to engage me … or, were I about to alight from a train, a bitsize thought on which I could chew ’til the opportunity arose to indulge and nudge this ‘text volume control’ along the scale.
<p><b>Now think of this as a slice in a pie. </b></p>
<p> </p>
<table>
<tbody>
<tr>
<img src=”http://lh3.ggpht.com/_OAl8a4RoVkE/TT00eIbV5GI/AAAAAAAAArU/Bn8wruF5ylU/s400/Asset%20Slider.JPG” />
</tr>
<tr>
<td style=”text-align:right”>From <a href=”http://picasaweb.google.com/JonathanFergusonVernon/DropBox?authkey=Gv1sRgCJPH78-YwNDJ5QE&amp;feat=embedwebsite”>Drop Box</a></td>
</tr>
</tbody>
</table>
<p><b><br /></b></p>
<p>Open it out and you migrate away from text alone to include stills, video and sound. For example, the image-based expression of this concept, and a particular issue/idea/fact/report, begins with a single image, like a book cover, or TV title sequence … as you run along our ‘volume control’ the number and range of images expands.</p>
<p><b>Just a thought.</b></p>
<p> </p>

T2T3 and MINI, One hour. IM with work on turns.

T2T3 and MINI

A mixed 45 mins to 60 mins aerobic session based on IM, with  emphasis on turns.

WARM UP + fins

Mini as 75s. T2T3 as 100s.

3x 75m as 25m FC kick, 25m FC drill, 25m FC swim                          45/60

3 x 75m as 25m BC kick, 25m Bc Drill, 25m BC swim                         45/60

600m

Emphasis on streamlined drive off the wall with extended UW phase in turns

1 x25m FC UW for as far as possible, scull to breathe.

8 x 50m in IM order as 50m of each twice: (Possibly lane clear/or as a relay so up to 2 mins rest between each)

FLY

BC

BR

FC

1 x25m FC UW for as far as possible, scull to breathe.

450m

From the blocks for a competitive  start and aim for a technically correct and competitive turn every time.

FC 4 x 100m

1 x 100m FC kick                                                                             r.10

1 x 100m FC Zip up drill                                                              r.10

1 x 100m FC arms only                                                                 r.10

1 x 100m FC swim                                                                            r.10

400m

TURNS

3 x fc

3 x bc

3 x br

3 x fly

(RELAYS IF THERE IS TIME/or 25m sprints)

SWIMDOWN

100/200m as 2 x 50 or 2 x 100 as reduced stroke on FC

or Silent swimming on FC/BC

A progressive set through top teaching groups into Mini and Bronze. FC/BC uwphase, rotational turns

G6, 7 & 9 MINI & BRONZE                                                                                                Date….27/10/2010

 

POOL SESSION TIME SESSION LENGTH

Ardingly (4x25m)                5.45pm -8.30pm                                          45 mins / 1 hr

 

FC BC & FLY

UW phase & rotational turns

G6,7,8,9 Teaching Group  (T) Age 9-11
Mini     (M) Age 9-11/12
Bronze (B) Age 11/12

SETS/

STROKE

ACTIVITY/COMMENTS OFF-TIMES/ TOT

TOT

DIS

REPS SPECIAL INSTRUCTIONS REST/TRGT
 

B

 

 

4X100

 

 

F/C

 

 

Kick 25 Explosive 50 Moderate 25 Explosive

 

 

@1:45

 

 

10

M

 

 

 

 

1X100

1X100

1X100

1X100

 

FC

BC

FC

BC

 

Full Stroke

Full Stroke

Drill – Zip it Up

Drill – Roll Shoulder

 

@2:00

@2:15

@2:30

@3:00

 

 
T

 

 

1X50

1X50

1X50

1X50

 

 

FC

BC

FC

BC

Full Stroke

Full Stroke

Drill – Zip it Up

Drill – Roll Shoulder

N.B. BALANCE/SYMETRY/STREAMLINING

@1:00

@1:15

@1:30

@1:45

 

 

 
B

 

M

 

T

 

10X50

 

8X50

 

8 x 25

 

FC

 

FC

 

FC

 

Piggy-back (kick/arms)

 

FC Zip Up 25m, Full Stroke 25m

 

FC Zip Up 25m, Full Stroke 25m

 

 

@0.50

 

@1:15

 

 

 

10
B

 

M

 

T

8X50

 

4X50

 

4 x 25

Fly/BC

 

Fly/BC

 

Fly/BC

5m UW kick off start and turn minimum

 

 

 

Streamlined.

@0:50

 

@01:00

 

 

10

 

 

 

B

 

 

M

 

 

 

 

 

T

 

4X100

 

 

8X25

 

 

 

 

 

4X25

 

FC/BC/

FLY

 

Fly

 

 

 

 

 

 

 

Legs Only (+ fins)

 

 

Superman

(Walk along bottom & add arms)

2+2+2

8 kicks to one arm pull

4 kicks to one arm pull

 

Alt: Superman

(Walk along bottom & add arms)

 

@1:00

 

 

 

@1:00

 

 

 

 

@1:00

10

 

 

 

      RELAY PLUNGE + Dolphin kick to 12.5m   10
 

200

 

2 x 100

 

FC

 

Bilateral breathing every 3,5,7,9,7,5,3

 

  10

 

 

Total Distance

1700m – 2200m

Total Time

60 mins

Evaluation of Session