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

Tips on teaching breaststroke

Fig.1. From ‘The Swimming Drills Book

“Pull, breathe, kick, glide.”

Repeat this until sticks in their heads and they do it in the pool!

Watch this animation from the BBC Sport

The body is horizontal in with the hips high, the head is steady and the chin tucked in – the breath in is short and explosive – the breath out underwater is a slow trickle. The arms reach forward out, pull out and scoop to the chest in one inverted heart-shape.

The stretch is most important in Breaststroke as it forms a vital part of the swim – you kick into the glide.

In breaststroke you are moving faster and more efficiently through the water when you are doing nothing at all – this streamline position is vital. The arm pull is short, the legs whip out against the water to get you into this sliding, gliding, streamlined position.

The session plan

Fig.2. Breaststroke Arms. From ‘The Swimming Drills Book.’

Poolside

Exercise 1
Breaststroke arms standing (poolside or shoulder high in water)

Establishes the correct arm action.Begins to address swimmers who pull down to the their thighs

Keep arms in front of shoulders.
“Like putting tomato sauce on a pizza?”
An upside down heartshape.
“Pull, sweap, sneeze!!”

FOCUS: Watch your hands, they should always be in front of your shoulders.

You may need to take their hands and move them through the stroke.

Warm up

FC/BC 50/100m smooth
BR 50/100m Observe their Breaststroke

Main Set
Pick through a choice of your favourite drills to fix observed problems (see suggestions by group grade below).

These are typically:

  • Dropping the hands to the waist
  • Kick Problems: not symmetrical, screw kick/side kick, not a whip kick.
  • Head tipping back and forth.
  • Hips are low in the water
  • Breathing in and out with equal force. It must be an explosive inhale and a slow ‘trickle’ exhale.

Apply the drills. See ‘The Swim Drills Book’ Ruben Guzman

Adjust drills according to how they respond

A choice of drills based on the problems they’re having and grade:

Breaststroke arms with a woggle tucked under their arms
An excellent way to give swimmers a physical barrier to their arms dropping to the waist.
Push off gently so you don’t lose your noodle. Hand out only one colour to avoid hassle who gets what colour!

Breaststroke Arms with flutter kick
Keeps the body horizontal and moving forward making it easier to develop what may at first be a weak arm stroke in front of the shoulders.
Keep the flutter kick steady. Wear fins if you have them. A dolphin kick is a good alternative.

Breaststroke Kick with a float

Hands over the top. Use as pullbuoy as a variation on this and before kicking without a float at all.

Steady kick. Always kick into a streamlined glide.
Explosive inhale, blow out slowly.

2K1P
Two Kicks One Armpull

To develop the kick and put emphasis on the gliding action.
Make them work. Do it a few times, as 25m, 50m or 100m until they do the drill perfectly.

Extended glide
Glide for one, or two seconds counting ‘One Mississippi’- start the count once in the streamlined position not before. They will cheat!
Many cheat and so making it a two second glide is more likely to achieve the desired effect. Be emphatic about streamlining the glide.

Breaststroke leg kick on your back.

Higher grades with arms extended above the head.
Also Old English Backstroke.
Aim to keep the knees below the surface bringing the ankle into the bum

Tougher drills:

1D1U
One down, one up
Only with top grades and training groups

This alternates the arm stroke to the waste (for transition) with the surface stroke to encourage undulation

Some struggled to get it. Relax, drop to the bottom, pull to the surface

1A1L
One arm, one leg!
Take the left leg with the right arm (or vice versa) and swim 25m breaststroke with only one leg and one arm!

Encourages coordination and being flat on the water.

A good fun one, serious though. Some do it brilliantly, others struggle.

Reference

The Swimming Drill Book. R. Guzman

Some useful video clips to watch

How to do the breaststroke (development)

How to swim breaststroke arms (competitive)

Breaststroke Animation: Side one

Common breaststroke mistakes

How to kick breaststroke – frog kick

Bend, Open, Snap – Breaststroke Frog Kick demonstrated

Teaching Breaststroke by Gator Swim Team

About Swimming Breaststroke

From ‘Swim Fastest” Maglischo

THE SESSION PLAN (Download from Google Docs)

“Pull, breathe, kick, glide.”

Key Points:

  1. The body is horizontal in with the hips high, the head is steady and the chin tucked in – the breath in is short and explosive – the breath out underwater is a slow trickle. The arms reach forward out, pull out and scoop to the chest in one inverted heart-shape.
  2. The stretch is most important in Breaststroke as it forms a vital part of the swim – you kick into the glide.
  3. In breaststroke you are moving faster and more efficiently through the water when you are doing nothing at all – this streamline position is vital. The arm pull is short, the legs whip out against the water to get you into this sliding, gliding, streamlined position.

 

Poolside

Breaststroke arms standing (poolside or shoulder high in water)

Establishes the correct arm action.Begins to address swimmers who pull down to the their thighs

Keep arms in front of shoulders.

“Like putting tomato sauce on a pizza?”

An upside down heartshape.

“Pull, sweap, sneeze!!”

 

Focus: Watch your hands, they should always be in front of your shoulders.

 

Warm up

FC/BC 50/100m smooth

BR 50/100m

Observe their Breaststroke

 

Main Set

Pick through a choice of your favourite drills to fix observed problems

 

Breaststroke arms with a woggle tucked under their arms

An excellent way to give swimmers a physical barrier to their arms dropping to the waist.

Push off gently so you don’t lose your noodle.

 

Breaststroke Kick with a float

Hands over the top. Use as pullbuoy as a variation on this and before kicking without a float at all.

Steady kick. Always kick into a streamlined glide.

Explosive inhale, blow out slowly.

 

Breaststroke Arms with flutter kick

Keeps the body horizontal and moving forward making it easier to develop what may at first be a weak arm stroke in front of the shoulders.

Keep the flutter kick steady.

 

2K1P

Two Kicks One Armpull

To develop the kick and put emphasis on the gliding action.

Make them work. Do it a few times, as 25m, 50m or 100m until they do the drill perfectly.

 

Extended glide

Glide for one, or two seconds counting ‘One Mississippi’- start the count once in the streamlined position not before. They will cheat!

Many cheat and so making it a two second glide is more likely to achieve the desired effect. Be emphatic about streamlining the glide.

 

Breaststroke leg kick on your back.

Higher grades with arms extended above the head.

 

Also Old English Backstroke.

Aim to keep the knees below the surface bringing the ankle into the bum

Tougher drills:

 

1D1U

One down, one up

Only with top grades and training groups

This alternates the arm stroke to the waste (for transition) with the surface stroke to encourage undulation

Some struggled to get it. Relax, drop to the bottom, pull to the surface

 

1A1L

One arm, one leg!

Take the left leg with the right arm (or vice versa) and swim 25m breaststroke with only one leg and one arm!

Encourages coordination and being flat on the water.

A good fun one, serious though. Some do it brilliantly, others struggle.

Teaching Breastroke: Teaching and ‘Training’ Groups

Breaststroke

I’ve just completed my week of poolside teaching and coaching breaststroke.

Over the week, in 45 minute and 1 hour sessions I’ve worked with 41 kids age 7-12 learning breaststroke across the grade range of our club’s grade 3 to 7 (NPTS 5-10) and 32 young teenagers 13-15.

By Saturday morning there’s a pattern.

 

Warm up

FC/BC 40/100m smooth

BR 50/100m Observe their Breaststroke

 

Main Set

Pick through a choices of my six favourite drills

Apply the drills

Adjust according to how they respond

For teaching groups include some ‘fun’ after 15 mins, at 30 mins and to end.

For training groups (non-competitive squads) the ‘fun’ comes in the form of the variety of drills, STFs (Starts, Turns and Finishes) and sprints against the clock.

 

GROUP DRILL PURPOSE TIPS
G3/G4 Breaststroke arms standing(Poolside, or shoulder high in the water) Establishes the correct arm action. Begins to address swimmers who pull down to their thighs. Clear demonstration. I may lean over a bar, or woggle or just the edge of the pool
G3/G4 Breaststroke arms with a woggle (noodle). An excellent way to give swimmers a physical barrier to their arms which otherwise may drop to the waist. Doesn’t always work! Push of gently so you don’t lose your noodle. Hand out only one colour to avoid hassle who gets what colour!
G3/G4G6 Kick with a float. Hands over the top. Use as pull-buoy as a variation on this and before kicking without a float at all. Steady kick. Always kick into a streamlined glide. Explosive inhale, blow out slowly.
G6/7T2 Backstroke arms with a FC flutter kick Keeps the body horizontal and moving forward making it easier to develop what may at first be a weak arm stroke in front of the shoulders. Keep the flutter kick steady.
G6/7T2 Backstroke arms with a dolphin kick Creates a fluid, rolling action. Useful to get the swimmers to feel they control what their body can do. Keep the dolphin keep from the hips and continuous.
All groupsTeaching and Training Two Kicks OneArmpull2KP To develop the kick and put emphasis on the gliding action. Make them work. Do it a few times, as 25m, 50m or 100m until they do the drill perfectly.
Extended glide. Glide for one, or two seconds counting ‘One Mississippi’ Many cheat and so making it a two second glide is more likely to achieve the desired effect. Be emphatic about streamlining the glide.
STFs Starts, turns and finishes on BR Mark the middle of the pool. Dive and transition to the mid point. Turn from the mid-point and back. Finish from the mid-point. At a competitive pace. Keep doing until they have the dive and transitional right, typically going for a three second count on the first glide and a two second glide on the second.

 

 

Masters Swimming : Day One

No fuss, at 7.20am yesterday I made it into the slowest lane (of 6) as a Masters Swimmer with Mid-Susses Marlins Swimming Club. I felt like an outsider, like the teensger who occassionally dropped it to train with City of Newcastle and had to tag along as no.11 in a frenetic and driven club session often so out of place that i’d throw up on the side in my effort to keep up with the ludicrous pace. None of that here, I nearly volunteered myself into a mid-week remedial class. Instead I came away with 2000m completed; the pacing, spacing and emphasis on technique all thwt I could manage alternating between FC and BR:

200m warm up
12x50m FC long legs, reach, high elbow and slow with ample space between swimmers.
16x50m alternating between FC and own stroke trying to do a Michael Phelps with the head lower, the water brewking over the scalp.
200m Full Stroke (though I did it with a pull-buoy)
100m Swim Down

If there was any more to it I didn’t notice. There were odd moments to make small talk (who are you, I recognise you from somewhere. I am still known as ‘The Wellyman’ despite giving up the deck boots two years ago). I enjoyed being the pupil not the ‘teacher’. I was far better able to observe and appreciate the coach’s style as a ‘mystery shopper’. Firm, friendly, informed.

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

BC/BR Bias Aerobic Development School Squad, Two Grades, 60 mins

EC Squad Schedule               Week No………  1                     Date….7/9/07

POOL                        SESSION TIME                SESSION LENGTH

Eastbourne College Pool (25m)        4.30pm                    60 mins

SCHEDULE OBJECTIVE

 

To improve aerobic capacity and improve technique in BC + BS

TOT

DIS

SETS/

REPS

STROKE

ACTIVITY/COMMENTS

SPECIAL INSTRUCTIONS

OFF-TIMES/

REST/TRGT

TOT
A

400

1X100
1X100
1X100
1X100
F/C
B/C
F/C
REV IM
HEAD UP
NORMAL
CATCH UP
FC-BS-BC-FLY
@1:30 + fins

or

@2:00 No FINS

8
B
200
As above
1X 50 of each

 

A

300

6X50

BC

Legs only

@1:15

8/
12

Tumble turn for Back Crawl through-out
450 3×50 BC Full Stroke @2:00 8
A
400
4X 100

+25 BC
50  DRILL
+ 25 BC

B/C ARM DRILLS
CATCH UP

Slo Mo no splash as arm enters

8 KICK to one arm pull pause as hand enters

Pull along the lane rope! Learn how to bend the elbow during the pull.

@1:15 8

 

B
3×25

+25 Full STROKE

Pull along the lane rope!

CATCH UP

Switch to FC every two strokes

300

2 x 50

2 x 50

2 x 50

BS

BC into BS

BC

Count strokes over 15m

Sprints

With tumble turn

8
DIVES

Push and glide from side on back and front
Surface Dive NB KEEP HEAD TUCKED IN
Kneeling – Crouch

6
200 200 FC/BC SWIM DOWN Two strokes each 4
Evaluation of Session

.

Total Distance

1700m

Total Time

60 mins