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

T2T3 Sunday 1 hour

A two way split between T2 and T3 swimmers with a lane for masters and another for a disability swimming. The session goes on the whiteboard. T2 and T3 and supervised, usually going off on the whistle and rarely knowing what they are doing until they are told … some read the board and get on with it.

4 x 150 (T3 x 2) as

50 FC, 50 FC single arm, 50 BC              3.00/3.30

Front Crawl single arm will be a new one to them, though this is in effect what many do when I ask for Fly Single arm. Here for variety. Single arm to be smooth with the head kept low to the water on the turn.

600m                                                                    12/15 mins

4 x 75 (T3 x2)

as 25 mod, 25 firm, 25 sprint. alt 75 Fc, 75 No.1. Form stroke.                        2.15/2.30

I like the idea of trying to get even non-squad swimmers to vary their pace and to know and feel the difference between modest, firm and sprint, between a steady pace, a strong swim without increasing the stroke rate, then a flat out sprint. Some swimmers only have two gears, slow or flat out.

The odd distances gives variety. As a coach you have to move up and down the pool too. No harm in that. You should be following them up and down the pool anyway.

4 x50                          as 50 FC Hypoxic 5/7

50 Choice

as 50 FC Hypoxic 7/9

50 Choice

500m                                   11/16 mins

3 x 100 as 25 MAX, 75 Stroke Count reducing count by at least one stroke per length on each 25m in the 75m.

Relays

Increasingly the pattern is

2 x 50m as i) FC, ii) BR

6 x 25m IM Order as BC, BR, FLY, FC, FC, FC, FC (depends on the number of swimmers)

2 x 25m i) FC ii) Choice

200m Swim Down

Nova Session by Bill Furniss

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

 

Nova Centurion Squad Session (Early season – October)

Nova Centurion Squad Session October 08 2 HRS

Just like you to an outsider the set on the white board is cryptic. But you use the same language.

Just like you there are clear periods within the programme of intensity or drilling, slowing right down and using snorkels and fins.

Bill operates with an A1 sized portable white board held together with duck tape which he props up somewhere poolside that is convenient for 4-6 lanes to see.

Self-regulation is key with a squad of adult athletes.

The set is given to them in three parts, sometimes four: Warm Up, Main Set (sometimes in 2 parts) and Swim Down.

Whilst Warm Ups are self-regulated, the coach will pick up on anyone who isn’t swimming as required – i.e. even pace when required to go for a low stroke count and a smooth swim. The main set is also self-regulated with Bill keeping an eye on everyone with two stop watches running on splits & stroke counts while he pays attention to ONE swimmer for the entire session.

This was a tolerance set, so not full on, as they are SEVEN weeks into this cycle.

Some will still not be anaerobically fit enough for something heavier.

The are given plenty of recovery time.

The trainee coaches … were advised that returning in TWO WEEKS time we would see that they will have adapted and the programme will be far, far more tough.

Observing a swimmer during the warm up achieving a stroke count between bursts of 21.8, or around 16 per 25m and impressed by his silent, smooth, controlled, fluid, easy, gentle, crafty & probing style I picked this lane to work with.

This lane was made up of three swimmers: Andy Mayor (200m Fly, Scottish International, Ex. Newcastle City), Sam Hynde (Paralympian) & Rachel George.

The parting note to his trainee coaches from Bill Furniss was ‘Application of Knowledge is crucial.’

WARM UP

500 FR

with 1 x 10m BURST each 100m

400 (4 x 25 IM Fins) Speed Rotate 25s

300 kick 25 Max 75 Easy

200 Fly – FR (25s) Acc 5 in FLY, May 5 out Turns FR

200 Loosen Choice

Having briefed the swimmers Bill Furniss then briefed his trainee coaches thus:

The things you will say in order to help your swimmers meet the objectives that have been set might be:

Try to reduce kick on 1st 50m

Try to increase kick on the 2nd 50m

Increase stroke rate on the last 25m/15m

Achieve your negative split

but

‘Don’t swim to destruction.’

i.e. swimmers have to control & trust their pace, turning the pace up or down as required so that they know exactly what they are doing and what they can achieve.

MAIN SET

5 x 100 @ 1:40 FPP FR

2 x 150 ICS REC 2 3 MINS

4 x 100 FPP No. 1

2 x 150 All FR

3 x 100

2 x 150

2 x 100

2 x 150

1 x 100

2 x 150

All 100s are NEG SPLIT with +ve stroke rate for last 50/25m required.

Swimmers were told how to swim it and are advised that they will be picked up if they don’t achieve the negative split. This was our job.

Is anyone interested in the Stroke Rates achieved by these THREE swimmers???

On the first set of 5 x 100 this is what we got:

Andy Mayor’s stroke count drifted from 36.2, to 34 to 40.

Whilst increasingly his stroke rate Coach felt he could do more with his kick in the last 25m/15m. Coach later felt that Andy was still settling into his new club but would need to ‘tune in.’

Rachel did as required with a stroke rate picking up from 35, to 37 to 43 over the 100m with the kick coming in for the last 15m. Used to Bill she has done this kind of set many times before.

Sam is Paralympic medalist. He wasn’t please with himself, or me, to be advised that his stroke rate went from 54 to 42 to 52 … i.e He swims at S6 and has next to no kick, I’d liken it to swimming with a pull-bouy and a single foot in a fin.

On the second set of 4 x 100 we got this: