Training Group 2 Mixed 100s One Hour

T2 MIXED  100s One Hour Thursday 21st April 2015

 

WARM UP

 

3 x 100m FC

as 50m Swim, 50m Kick on 2.30 (or rest 10 seconds)

 

1 x 200m BC         Rest 30 seconds

 

1 x 100m BR          Rest 30 seconds

 

MAIN SET

 

6 x 50m CH as 25 Drill, 25 Fast on 1.30

1 x 100m CH Easy

 

4 x 25m IM order Lane Clear EASY SWIM

 

4 x 50m FC as 25 Drill, 25 Fast on 1.30

 

1 x 100m BR Easy

 

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

 

2 x 100m FC swim

 

SWIM DOWN

 

200m

 

TOTAL: 2km

FC/BC/FLY – an aerobic set for T2

TOT

DIS

SETS/

REPS

STROKE

ACTIVITY/COMMENTS

SPECIAL INSTRUCTIONS

OFF-TIMES/

REST/TRGT

TOT
400 1X100

1X100

1X100

1X100

F/C

F/C

F/C

B/C

Full Stroke

Head Up

Catch Up

Stretch and Easy

@2:00

@2:00

@2:30

@2:00

10
A600 6X50 each

x2

F/C Legs Only + Fins head up always

Arms Only + Pull Buoy

Full Stroke Timed off blocks

@1:15

@1:30

30
4 x25 IM IM
A600 6X50 each

x2

BR Legs Only + fins

Arms Only + fins, arms outstretched

Full Stroke

@1:00 30
100 100 FC Arms Only 3
200m F/C SWIM DOWN 4
Total Distance

2800m – 2100

Total Time

60 mins

Training Group 2 MIXED  100s One Hour

WARM UP

 

3 x 100m FC as 50m Swim, 50m Kick on 1.30 (or rest 10 seconds)

 

1 x 200m BK         Rest 30 seconds

 

1 x 100m BR          Rest 30 seconds

 

MAIN SET

 

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

1 x 100m BR Easy

 

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

1 x 100m BR Easy

 

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

 

2 x 100m FC swim

 

4 x25m IM order Lane Clear EASY SWIM

 

SWIM DOWN

 

200m

 

TOTAL: 2km

Training Group 2: One Hour Mixed

WARM UP

2 x 100m FC  Slow and easy. Drill 25m / Swim 25m

MAIN SET

6 x 50m  [1:15]

BC Drills

4 x 50m BC single arm  [1:30]

2 x 50m BC Torpedo kick

2 x 50m BR kick on back

1 x 50m Old English

6 x 100m FC on 2:30

4×75 as FC and alternative stroke [Target 1:30/45 – TRT2:00]

SWIM DOWN

100m

Mixed set T2 Thursday 18th December

Teenage Training Group Session. One Hour.

UW phase & rotational turns

WARM UP

4 x 100 F/C Kick 25 Explosive 50 Moderate 25 Explosive 1:45
1×100 FC Full Stroke 2:00
1×100 BC Full Stroke 2:15
1×100 FC Zip it up 2:30
1×100 BC Roll Shoulder 3:00
3 x 100m

as 25 Kick, 25 Pull, 50 Swim

300m
4 x 25 Fly/BC    Streamlined kick 1:00
RELAY PLUNGE + Dolphin kick to 12.5m
2 x 100m Bilateral breathing every 3,5,7,9,7,5,3