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
TOTDIS |
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 Time
60 mins
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
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
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 |
Coaching and Teaching Swimming 