T1/T2 NOVA 1 HOUR SESSION (8pm 25 NOV 08) (MSM SC T2/T1 27 NOV 2016)
I followed this exactly six years ago. Poolside under the supervision of Bill Furniss with double gold Olympian in the lane. There are eight of us on the ASA Level III Senior Club Coach course which I had chosen to do up in Nottingham where NOVA trained. Tonight I’ll try it on our top Training Groups – not even competitive squads, but strong athletes all the same. It’ll be interesting to see by how I water it down during the course of the evening. At the Triangle, Burgess Hill.
WARM UP
Tumble on kick and tight streamlining + perfectly executed turns and transitions
| Swim 4 x 50 FC | T2 | T3 |
| as25m FIST (Hands in fists drill)25m CUP (Catch Up) | @ 1.30 | @ 100 / 1.15 |
| Swim 3 x 50m BC | @ 1.30 | @ 1.00/1.15 |
| High REC – stretch and reach with the shoulder | ||
| Kick 2 x 100m | @ 2.15/2.30 | @ 2.00/2.15 |
| as 25 FC, 25 BC | ||
| 550m |
MAIN SET
Do you know you PB for 100m FC ? Hold Stroke Count Inc: last 25m
| T2 (?) | T1 | |
| FIRST REPEAT 6 x 100m |
@ on 2.00 PB + 15 | @ on 1.30 PB + 15 |
| 1 x 200m IM Slow FLY then Fast BC, BR & FC. Last 25m FC to be same as last 25m on 100s |
@ 4.00 | @ 3.30 |
| 100m Easy BC | 900m |
| T2 | T1 | |
| SECOND REPEAT 4 x 100m |
@ on 2.00 PB + 15 | @ on 1.30 PB + 15 |
| 1 x 200m IM Slow FLY then Fast BC, BR & FC. |
@ 4.00 | @ 3.30 |
| 100m Easy BC | 700m |
| THIRD REPEAT 2 x 100m |
@ on 2.00 PB + 15 | @ on 1.30 PB + 15 |
| 1 x 200m IM Slow FLY then Fast BC, BR & FC. |
@ 4.00 | @ 3.30 |
| 100m Easy BC | 500m |
SWIM DOWN
| T2 | T1 | |
| 2 x 50 FLY | @ 3.00 | @ 2.30 |
| 2 x 50 FLY Kick on back | @ 2.00 | @ 1.30 |
| 2 x 50 FC | MAX |
TOTAL
T1 550m + 2100m + 300m = 2950m (Probably pushing it by 600m)
T2 550m + 1200m + 300m = 2050m (May reduce the warm up to 400m)
IN PRACTICE
The session worked well as a blueprint for our T2 and T3, though half the distance was covered. It was easier to adjust to suit the swimmers simply by reducing the number of repeats in the main set and/or increasing the rest interval. I even did a diluted version with five teenagers in our G8 teaching group.
Coaching and Teaching Swimming 