Tag Archives for 1 hour

Skills and Mini, Dives into transition

Skills Group

Dives and Transition in FC and BC

Fun warm up

  • Streamline position
  • Dolphin kick/bum and tum
  • (Hot potato- team building with mini)
  • Jumping intro streamlined position
  • Running with hands in the air
  • Running using hands
  • Push and glide on front
  • Push and glide on bac

Deep End

  • Dolphin Kick by lane rope
  • Dolphin kick on back
  • Dolphin kick on front

Dive

  • Re-cap
  • Jump
  • Jump from block
  • Topple and jump
  • Topple and dive
  • Reach for the flags/whack woggle away and glide

 

  • Dive, glide and dolphin kick (distance challenge)
  • Back start, glide and dolphin kic
  • Break-out into FC
  • Break-out intro B
  • Turn into transition on FC and BC

 

RELAYS

 

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Mini, Dives, turns and FC and BC break-out

Mini Dives and Transition in FC and BC

Fun and team-building warm up

  • Hot potato
  • * Push and glide on front
  • * Push and glide on back

Deep End

* Dolphin Kick by lane rope

Re-cap

* Jump from block

* Topple and jump

* Topple and dive

* Dive, glide and dolphin kick (distance challenge)

* Back start, glide and dolphin kic

* Break-out into FC

* Break-out intro BC

100m swim FC

100m BC

 

Rotational Turn

Mid-pool three strokes and flip

Mid-pool to end, Feet on Wall

Push and glide, flip

Push and glide and 1, then 2, then 3 strokes and flip

Check stroke count on BC

IM RELAY 25s or 50s?

Swim Down

(Tunnel ?)

BREASTSTROKE G6, G7, G8, G9, Mini and Bronze

A versatile 45 mins to 60 mins aerobic session based on Breaststroke, with breaststroke progressions, starts and turns and some fun alternative activities.

WARM UP

2 x 100m alt FC into BC                              200                            5 mins                     r.15

2 x 100m alt BR into FC                              200                             5 mins                    r.15

Emphasis on streamlined drive off the wall in turns

4 x 75m as FLY, BC, BR.                             300                            8 mins                       r.10

Drive at start from the blocks.

 

BR 8 x 50m

2 x 50 BR kick                                          r.10

2 x 50 BR extended glide                   r.10

2 x 50 as 2K1P (3K1P for higher grades)

1 x 50 stroke

 

SPRINTS

 

4 x 25m alt. 25m kick, 25m full stroke

Mini and Bronze 3 x 50

Mut be a whip kick into the glide getting the hips high.

 

STARTS AND TURNS

Dive, from 10m out, turn and finish x 4

 

Alternative Activities

 

Cannon Ball Roll

Cat and mouse

Tandem Swim

Pish of war

Relays

 

 

T2T3 IM Order Sprints and Drills work + dives

T2T3 Schedule                   Week No………                                         Date….17/10/10

 

POOL SESSION TIME SESSION LENGTH

Dolphin (6x25m)                 7.00 pm – 8.00pm                                       1  hr

 

TRAINING PHASE…………………..AEROBIC…(ENDURANCE)……………….

 

SCHEDULE OBJECTIVE

 

Competitive paced IM, starts.

 

– accelerate through the stroke

 

 

 

 

TOT

DIS

SETS/

REPS

STROKE

 ACTIVITY/COMMENTS

SPECIAL INSTRUCTIONS

 OFF-TIMES/

REST/TRGT

TOT
300

 

 2 x150 FC/BC Alt 50 KICK/ 50 DRILL / 50 SWIM   8
4×25

 

 

 12.5m IM order Dive/start, UW phase / transition / break-out   4
100 4 x25 IM IM FC Walk back to blocks, then recover

BC  (Use two lanes)

BS

FLY§

   8

 

 

 
      Get Times

 

 SUB TOT 20

 

200

 

 1X50 each

 

(1x25m T3)

 FLY 3 x 2+2+2 + fins

Full Stroke

 

 @1:15/30 6

 
200

 

 1X50 each

 

 BC 3x Legs Only + roll shoulder/slo mo/pull

Full Stroke

 

 @1:15/30 6
200

 

 1X50 each

 

 BS 3 x 3 kicks, 1 arm pull

Full Stroke

 

 @1:15/30 6

 
200

 

 2x(1X50) F/C 1 x Arms Only + Pull Buoy

1 x Legs Only

 

 @1:15/30 6

 
        SUB TOT 24
      PLUNGE CONTEST

Get Distances

   12
200 200 BC/FC STRETCH AND EASY

(Change stroke every 50m)

 

   4
 

1600

          

60

 

T3 G9 SAT One Hour

8 x 50m FC as 50 swim, 50 kick on 1.30 (or rest 10 seconds) + fins

1 x 200 BK            Rest 30 seconds

1 x 100 BR             Rest 30 seconds

 

6 x 50m BR as 25 Fast, 25 Easy on 1.30

1 x 100 BR Easy

4 x 50 BK as 25 Drill (roll the shoulder, kick), 25 fast   on 1.30

1 x 100 BR Easy

2 x 50 BK as 25 drill/25 fast   on 1.30

1 x 100 BR Easy

2 x 100 as 1st FC Drill (Zip up)

2nd FC swim

4 x25m IM order Lane Clear EASY SWIM

(As swim down)

 

2 KM

 

 

T2T3 Thurs Aerobic

WARM UP

1 x 200 as                  100FC SMOOTH                              2.45/3.00

1 x 200 as                  100 BC SLO MO                              2.45/3.00

 

T3 do 100s

 

2 x 50                         FC DRILL Zip UP                             1.15/1.30

 

1 x 100                       Head Up FC + Water Polo Ball[1] 2.00/2.15

 

600m                                                                                                                                                                          14 MNS

MAIN SET

 

2 x 100                       FC                                                       HFTP[2]

2.15/2.30

2 x 100                       No.1 FO                                             HFTP

2.30/2.45

 

T3 do 50s

 

400m                                                                                                                                                                          12 MNS

10x 50                       as FC x 5 then No. Form x 5

 

1 x KICK                                                                    1.15/1.30

1 x PULL                                                                    60/1.15

1 x STROKE                                                             60/1.15

1 x DRILL                                                                  60/1.15

1 x STROKE                                                             60/1.15

16 MNS

T3 do kick, pull, stroke only i.e first three of the above TWICE – 6

 

DIVES, TURNS, FINISHES

Dive max, break-out to half-way; half-way into wall, turn and return to half-way; half-way to the end. Climb out and repeat.

X 4, as x2 FC, x2 Choice

10 MNS

SWIMDOWN

 

6 x 25m FC as          Hypoxic breathing every 5th,7th,9th,5th …. or 3rd, 5th,7th,5th,3rd for T3

 

125m                                                                                                                                                                           8 MNS

 

1625m                                                                                                                                                                        60 MNS

 

[1] As a correct Water Polo Drill = head steady, chin on water, high elbows + short reach, deeper/strong & steady leg kick. No throwing the ball!

[2] HFTP = Hold Fastest Time Possible

T3 Wednesdays One Hour

T3 WEDS FOUR LANES

WARM UP

2 x 100m as FC/BC

25m FAST 50m MOD 25m FAST                                                             200m

With emphasis on ‘smooth and silent’ swimming

 4 x 50m on 1.15/1.30 FC                                                                            400m

4 x 50m on 1.30/1.45 BC

 MAIN SET

 4 x 50m FC as 25m, 25 full stroke                                                            Rest.15 seconds

4 x 50m BR as 25m, 25 full stroke           

FC drill ‘Zip up’ or ‘high elbow.’

BR drill 2 kicks, 1 arm pull

2 x 50m Something else, BC for most, fly for some.

4 x 25m Sprints on 1.00/1.15 with a dive (one or two start in the water)

1 x 100m        IM drill LANE CLEAR Fly single arm, BK roll shoulder, BR 2K1p, FC zip up.

1 x 100m        IM Full stroke, lane clear

800m

RELAYS

4 x 25, as  1 x FC, 1 x BC, and x2 fun! If you have the energy to organise them and there is time!

SWIM DOWN

4 x 50m FC or BC or mix of both slow & smooth                                   + 200m

TOTAL DISTANCE                                    1.7km

T1/T2 Endurancce swimming (aerobic)

T1/T2                                                                                                                          Date

SESSION TIME SESSION LENGTH 60 mins

TRAINING PHASE

 

SCHEDULE OBJECTIVE

Endurance Swim. Building Aerobic capacity.

 

 

 

 

 

If you can warm up by the side of the pool or the changing rooms doing 5 mins of skipping it helps to prepare the body for exercise. You can then crack on with the swim.

 

 

TOT

DIS

SETS/

REPS

STROKE

 ACTIVITY/COMMENTS

SPECIAL INSTRUCTIONS

 OFF-TIMES/

REST/TRGT

 TOT
 

200

 

  

200m

  

FC

  

Swim out fast first 25m, swim in fast last 25m

Keep the stroke smooth, plenty of lateral rotation, lowest stroke count possible. See http://www.swimfit.com/

 

Follow advice on stroke. Sign up for Swim Fit. It may make me redundant.

 

  

Micro rest. To have a sip of water.

 

  

 

 
 

200

 

  

200m

  

BC

  

Swim out fast first 25m, swim in fast last 25m

Or FC kick with a kickboard. Leg work is always good. You should have a second stroke … BC complements Front Crawl.

 

  

Micro rest. To have a sip of water.

Check Heart Rate.

 

  

 

 
 

100

 

 

  

100m

 

  

FC

  

Arms Only

Keep it smooth, bilateral breathing.

 

  

NO REST

 

  

 

 
 

50

  

1x50m

 

 

  

 

  

FC Kick – extend arms, trickle exhale, explosive breathing in … i.e. keep the head down. You should become fit enough to do away with the flaot i.e,. your speed with the kick will keep you buoyant, and your confidence to hold the streamlined position.

 

  

NO REST

  

 
 

50

 

 

 1x50m  

 

 

  

BC Kick

Streamlined with the float stretched above your head.

 

  

NO REST

 

  

 

 

 
 

 

 

 

 FINS  

 

 

  

If your pool permits their use you should have some short fins. Also paddles. Anything to vary the work load.

 

  

 

  

 

 

 
1800     Repeat this 600m x 4 1:00 REST  
 

200

 

 

  

2x100m

  

 

 

  

Bilateral breathing every 3rd – ought to be doing this anyway. Practice it until you can! Stretch it as an exercise to breathing every 5th, 7th or more ..

  

 

 

  

 

 

 

 

Stretch exercises. You need to develop and maintain good flexibility.

 

 

 

Total Distance

2000m
Evaluation of Session

Total Time

45 mins – 60 mins

 

 

Small Teaching club autumn teaching programme

PROGRAMME OF WORK (Autumn)

For a small teaching club. A 4 x 25m pool. Aimed at Level 2 teaching qualification.
September Session 1

All able to demonstrate leg kick with float for 25m Reminder of rope rules All able to push, glide then swim 25m showing basic technique Emphasis on getting the head down

WARM UP

Front crawl/Back Crawl

MAIN THEME FRONT CRAWL / BACK CRAWL

Demonstration Push and glide on front + kick + arm Stroke analysis and correction  Second stroke (Breast Stroke)

CONTRASTING ACTIVITY

Kneeling/Crouch dive/Lunge dive

September  SESSION 2

Introduction of best practice for Breast Stroke Reminder of rope rules All able to demonstrate leg kick on side. All know correct arm position for a push and glide.

WARM UP

Front crawl/Back Crawl

MAIN THEME – BREAST STROKE

Demonstration Float exercises back and front.

Stroke analysis and correction

Second stroke (Front crawl / Back crawl)

CONTRASTING ACTIVITY

Fetch diving stick (Shallow end)

September SESSION 3

All able to demonstrate leg kick with float for 25m front and back All able to push, glide then swim 25m showing basic technique Emphasis on getting the head dow

WARM UP

Front crawl/Back Crawl

MAIN THEME – FRONT CRAWL

Push and glide on front and back Introduce Dolphin Kick Stroke analysis and correction Second stroke (Back crawl)

CONTRASTING ACTIVITY

Crouch dive/Lunge dive

SEPT SESSION 4

All able to demonstrate leg kick with float All know correct arm position for a push and glide Rules on two hand touch Able to tread water using breast stroke kick.WARM UP Front crawl/Back Crawl

MAIN THEME – BREAST STROKE

Float exercises, arm pull and glide into it Stroke analysis and correction  Second stroke (Front crawl / Back crawl)

CONTRASTING ACTIVITY

Treading water/Sculling

SEPT SESSION 5

All able to demonstrate leg kick with float for 25m front and back All able to push, glide then swim 25m showing basic technique

SEPT SESSION 5

WARM UP

Front crawl/Back Crawl

MAIN THEME BACK CRAWL

Demonstration Push and glide on front and back Stroke analysis and correction Second stroke (Front crawl )

CONTRASTING ACTIVITY

Safety in water/Life jackets

SEPT SESSION 5

All able to demonstrate leg action for each stroke. All able to push, glide then swim 25m doing correct arm pull for each stroke All adhere to breast stroke rules for turns and touch

WARM UP

Front crawl/Back Crawl

MAIN THEME – ALL STROKES

Racing starts and finishes Stroke analysis and correction

CONTRASTING ACTIVITY

Surface dive for sticks

SEPT SESSION 5

Introduce breathing for Front Crawl

All able to demonstrate leg kick and breathing from rail. All can push and glide into kick All know correct arm position for arm pull and breathing

October  SESSION 6

WARM UP

Front crawl, then back crawl

MAIN THEME – FRONT CRAWL

Demonstration + Whole part whole front crawl Single arm action with float and fins Second stroke (back crawl)

CONTRASTING ACTIVITY

Dive and glide

October SESSION 7

All able to demonstrate leg kick with float All know correct arm position for a push and glide Rules on two hand touch Able to tread water using breaststroke kick.

WARM UP

Front crawl/Back Crawl

MAIN THEME – BREAST STROKE

Demonstration+ Float exercises, arm pull and glide into it Stroke analysis and correction

Second stroke (Front crawl / Back crawl)

CONTRASTING ACTIVITY

Treading water, Two hand touch

Otober  SESSION 9

All able to demonstrate leg kick with float for 25m front and back

All able to push, glide then swim 25m showing basic technique Work on leg position

WARM UP

Front crawl/Back Crawl

MAIN THEME – BACK CRAWL

Demonstration Push and glide on front and back Stroke analysis and correction Second stroke (Front crawl )

CONTRASTING ACTIVITY

Back crawl start, glide & kick

October  SESSION 11

All able to demonstrate leg action for each stroke. All able to push, glide then swim 25m doing correct arm pull for each stroke All adhere to breast stroke rules for turns and touch

SEPT SESSION 12

WARM UP

Front crawl/Back Crawl

MAIN THEME – ALL STROKES

Racing starts and finishes Stroke analysis and correction

CONTRASTING ACTIVITY

Surface dive for sticks

SEPT SESSION 13

Work on breathing for Front Crawl All able to demonstrate leg kick and breathing fro 15m All can push and glide into kick All know correct arm position for arm pull and breathing

November  SESSION 14

WARM UP

Front crawl, then back crawl

MAIN THEME – FRONT CRAWL / BACK CRAWL

Demonstration Whole part whole front crawl Single arm action without float with fins Second stroke (back crawl)

CONTRASTING ACTIVITY

Dive, glide, kick, full stroke timed.

November  SESSION 15

All able to demonstrate leg kick with float All know correct arm position for a push and glide Rules on two hand touch Able to tread water using breast stroke kick.

WARM UP

Front crawl/Back Crawl

MAIN THEME – BREAST STROKE

Demonstration+ Float exercises, arm pull and glide into it Stroke analysis and correction  Second stroke (Front crawl / Back crawl)

CONTRASTING ACTIVITY

Surface dive/

Dive from side for sticks

Novemebr  SESSION 16

All able to demonstrate leg kick with float All know correct arm position for a push and glide Able to tread water using breast stroke kick.

WARM UP

Front crawl/Back Crawl

MAIN THEME – ALL STROKES

Relays & Fun races Stroke analysis and correction

CONTRASTING ACTIVITY

Sculling

Mini One Hour (varied)

WARM UP

1 x 50 FC DRILL Zip UP 1.15/1.30

2 x 25 Head Up FC + Water Polo Ball 2.00/2.15 (Steady head, kick hard)

1 x 100 as 100 FC SMOOTH 2.30

1 x 100 as 100 BC SLO MO 2.30

300m 12 MNS

MAIN SET

2 x 50 FC HFTP 2.00 (so lots of rest)

2 x 50 No.1 FO HFTP 2.30

200m 8 MNS

12x 50 IM Order. FLY, BK, BR, FC,

1 x KICK 1.30 1 x DRILL 1.15 1 x STROKE 1.15

20 MNS

DIVES, TURNS, FINISHES

Dive max, break-out to half-way; half-way into wall, turn and return to half-way; half-way to the end. Climb out and repeat. X 4, as x2 FC, x2 Choice

12 MNS

SWIMDOWN

6 x 25m FC as Hypoxic breathing every 5th,7th,9th,5th ….

125m 8 MNS

925m 60 MNS