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

Backstroke for 9-12 year olds, MSM Grades 4 and 5 (ASA equivalent NPTS 9 to 10) (+G8 additions)

Backstroke for 9-12 year olds, MSM Grades 4 and 5 (ASA equivalent NPTS 9 to 10) (+G8 additions)

G4/G5 G8
Streamlined position against the wall
Post registration Pre-Pool By the wall, left shoulder, palm facing thigh, rotate arm as if bringing it out of the water, rotate so that the palm faces the tiles, twist shoulder, drop and ‘pull’ down to the thigh. Repeat. x3. Then turn and face the other way. Use Ruben Guzman. X
Sitting down. Leg position. Long pointed toes. Flutter kick.
Streamlined push off in the water

Push and glide off the wall for start and turns.

X
WARM UP 2 x 50m FC

Emphasis on ‘long legs’ and ‘silent, smooth swimming’.

100s
1 x 50m BC

Emphasis on body position, head back as if resting on a pillow.

MAIN SET 2 x 50m BC kick 50s
1 x 50m Float over knees. Knees should not touch, float should not bounce. Keep the legs long.
1 x 50m Ideally, kicker float above the head, held at sides.

Stretch. Body position flat on the water.

2 x 25m Pull along the lane rope

Instruct them to swap arms / Help them get the drill right

100m
Applied FUN Double arm down the lane 1 x 25m

Emphasis on a steady flutter kick

Off the block with a pencil jump then streamlined bounce to the shallow end

+G8 Single arm BC – stretched out and under the water

Swap arm after 25m

50
Single arm BC – arm raised for entire length.

Swap arm after 25m

Push and glide on the back in the shallow end

Add a dolphin kick

Start the stroke with ONE arm while stretched out

DRILLS 2 x 25m Submarine periscope

During stroke HOLD the arm in the vertical, laser the ceiling, then continue the stroke

Emphasis on a steady flutter kick

50m
Repeat 2 x 25m Typically have the best one demonstrate

Emphasis on counting three seconds when the arm is raised

2 x 25m Have them go down in pairs, side by side, synchronising the raised arm
RACE PACE 1 x 25m race pace BC

From the shallow end

Streamlined glide

Dolphin kick into stroke

Steady breathing

1 x 25m race pace BC

Using the grip on the block

Dive backwards into glide and dolphin kick

Sea Otter

1 x 25m

On front, duck dive to the bottom, up to the top, swim along on your back, roll over.

Swim Down As 4 x 25m
BC – BR – FC – FLY

BR – FC – FLY-BC

FC – FLY-BC-BR

FUN END Somersaults (towards BC turn)

Backstroke for 9-12 year olds, MSM Grades 4 and 5 (ASA equivalent NPTS 9 to 10) (+G8 additions)

G4/G5 G8
Post registration Pre-Pool By the wall, left shoulder, palm facing thigh, rotate arm as if bringing it out of the water, rotate so that the palm faces the tiles, twist shoulder, drop and ‘pull’ down to the thigh. Repeat. x3. Then turn and face the other way. Use Ruben Guzman. X
Streamlined positon against the wall X
Streamlined bounce in the water

Push and glide off the wall for start and turns.

X
WARM UP 2 x 50m FC

Emphasis on ‘long legs’ and ‘silent, smooth swimming’.

100s
1 x 50m BC

Emphasis on body position, head back as if resting on a pillow.

MAIN SET 2 x 50m BC kick 50s
1 x 50m Float over knees. Knees should not touch, float should not bounce. Keep the legs long.
1 x 50m Ideally, kicker float above the head, held at sides.

Stretch. Body position flat on the water.

2 x 25m Pull along the lane rope

Instruct them to swap arms / Help them get the drill right

100m
Applied FUN Double arm down the lane 1 x 25m

Emphasis on a steady flutter kick

Off the block with a pencil jump then streamlined bounce to the shallow end

+G8 Single arm BC – stretched out and under the water

Swap arm after 25m

50
Single arm BC – arm raised for entire length.

Swap arm after 25m

Push and glide on the back in the shallow end

Add a dolphin kick

Start the stroke with ONE arm while stretched out

DRILLS 2 x 25m Submarine periscope

During stroke HOLD the arm in the vertical, laser the ceiling, then continue the stroke

Emphasis on a steady flutter kick

50m
Repeat 2 x 25m Typically have the best one demonstate

Emphasis on counting three seconds when the arm is raised

2 x 25m Have them go down in pairs, side by side, synchronising the raised arm
RACE PACE 1 x 25m race pace BC

From the shallow end

Streamlined glide

Dolphin kick into stroke

Steady breathing

1 x 25m race pace BC

Using the grip on the block

Dive backwards into glide and dolphin kick

Sea Otter

1 x 25m

On frony, duck dive to the bottom, up to the top, swim along on your back, roll over.

FUN END Somesaults (towards BC turn)

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

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

 

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 ?)

Tips from Beth (1)

When addressing kids use FOUR words and use their language.

FC

As a puppet controlled from the ceiling

BC

Press the shoulder down

Catch as if popping your head over a garden wall

DOUBLE-UPS

Times achieved at lower distances must be achieved at longer distances.

On every break say what you need to say in 2 to 4 words

Every swimmer has a different make-up and body.

IDEAL FC

Shoulder not deep. Nose on the water to breathe vs shoulder too deep and mouth goes under water.

FC Kick Problems

So kick like a football

Hips always too low

Legs lazy

UW phase

Like going down a flume tunnel and follow the line

Surface like a submarine

FLY

Hand out

Head in neutral

No go zone in front of hands

Must push down to the waist

Breathe early

Palm up/thumbs in air

Squirrel Nutkin pose

Flick at back

FLY Kick

If they’re kicking as the arms go in the other kick will follow.

BR

The ‘do nothing glide’