T2/T3 Warm Up, Fly Drill, IM Mixed Aerobic Good 60 mins

T2/T3

‘Swimming fast and easy is the key to maximising individual talent.’

WARM UP

1 x 400m FC + Fins Smooth                                                       6/10 mins

Give notes to each on technique.

1 x 200m BC + fins smooth                                                         4/6 mins

Notes as above

FINS OFF

FLY 8 x 50m drills

  1. Dolphin
  2. Kick on Back
  3. Kick on side
  4. Corkscrew
  5. Single Arm x 2
  6. 2+2+2 x 2

1 x 25 Full Stroke

Dive into IM 8 x 50m as

FLY/BC

BC/BR

BR/FC

FC/FLY

FLY/BC

BC/BR

BR/FC

FC/FLY

1 x 25m FC sprint

STFs

Swim Down

FC/BC/FLY – an aerobic set for T2

Squad Schedule Week No………                                                 Date….


POOL SESSION TIME SESSION LENGTH

Pool (25m)

SCHEDULE OBJECTIVE

Endurance.

– accelerate through the stroke

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 East

N.B. 03:00 less with fins

@2:00
@2:00
@2:30
@2:00

10

STRETCH EXERCISES 5
Endurance swim – how many lengths in 20 minutes.
Aim for 1000m or 40 lengths min.
Ought to achieve 50 – 60
ALTERNATIVE (SEE BELOW)

A

600

6X50 each
x2

F/C

Legs Only + Fins head up always
Arms Only + Pull Buoy
Full Stroke Timed off blocks

@1:00

30

4 x25 IM IM
A

600

6X50 each
x2

Fly

Legs Only + fins
Arms Only + fins, arms outstretched
Full Stroke

@1:00

30

100 100 B/C
STRETCH AND EASY
3

 

200m F/C SWIM DOWN 4
Total Distance

2800m – 2100

Total Time

60 mins

Evaluation of Sesssion

 

<p> </p>
<p>Once you have the definitive response to a fact, something composed as a wiki that has been thoroughly reviewed I’d then like to see this thinking, initially just in words, animated via a slider, the kind of volume control we’re used to seeing, only this, instead of increasing the volume of sound, increases the number of words.</p>
<p> </p>
<img title=”Text Volume Control” alt=”Text Volume Control drawn in Dia” src=”http://learn.open.ac.uk/mod/portfolio/file.php/share-attachments/1fdb255cedd7b0b67138a5db98f75198.jpeg&#8221; />
<p> </p>
In this way you choose your moment to read a bit, a bit more, or a lot, the whole thing, and or everything (in theory) that went through the author’s mind when they wrote their chapter/boo/report in the first place by having not just the links, but the references open and ready to read in an instance.
<p><b>Indulgent?</b></p>
<p>The expert mind does this anyway. By the time you’ve read so extensively on a subject that you hear its authors speaking, you tap into a form of this. You could at any moment offer a summary, or talk for hours on ‘your’ subject.</p>
I would like this opportunity from the start, from the point of ignorance, to nudge back and forth, to ‘rock n roll’ as a soundengineer would put it, finding the point to cut a sound track, the ‘sweet point’ for where I was at, where enough was being said to engage me … or, were I about to alight from a train, a bitsize thought on which I could chew ’til the opportunity arose to indulge and nudge this ‘text volume control’ along the scale.
<p><b>Now think of this as a slice in a pie. </b></p>
<p> </p>
<table>
<tbody>
<tr>
<img src=”http://lh3.ggpht.com/_OAl8a4RoVkE/TT00eIbV5GI/AAAAAAAAArU/Bn8wruF5ylU/s400/Asset%20Slider.JPG” />
</tr>
<tr>
<td style=”text-align:right”>From <a href=”http://picasaweb.google.com/JonathanFergusonVernon/DropBox?authkey=Gv1sRgCJPH78-YwNDJ5QE&amp;feat=embedwebsite”>Drop Box</a></td>
</tr>
</tbody>
</table>
<p><b><br /></b></p>
<p>Open it out and you migrate away from text alone to include stills, video and sound. For example, the image-based expression of this concept, and a particular issue/idea/fact/report, begins with a single image, like a book cover, or TV title sequence … as you run along our ‘volume control’ the number and range of images expands.</p>
<p><b>Just a thought.</b></p>
<p> </p>

T2T3 and MINI, One hour. IM with work on turns.

T2T3 and MINI

A mixed 45 mins to 60 mins aerobic session based on IM, with  emphasis on turns.

WARM UP + fins

Mini as 75s. T2T3 as 100s.

3x 75m as 25m FC kick, 25m FC drill, 25m FC swim                          45/60

3 x 75m as 25m BC kick, 25m Bc Drill, 25m BC swim                         45/60

600m

Emphasis on streamlined drive off the wall with extended UW phase in turns

1 x25m FC UW for as far as possible, scull to breathe.

8 x 50m in IM order as 50m of each twice: (Possibly lane clear/or as a relay so up to 2 mins rest between each)

FLY

BC

BR

FC

1 x25m FC UW for as far as possible, scull to breathe.

450m

From the blocks for a competitive  start and aim for a technically correct and competitive turn every time.

FC 4 x 100m

1 x 100m FC kick                                                                             r.10

1 x 100m FC Zip up drill                                                              r.10

1 x 100m FC arms only                                                                 r.10

1 x 100m FC swim                                                                            r.10

400m

TURNS

3 x fc

3 x bc

3 x br

3 x fly

(RELAYS IF THERE IS TIME/or 25m sprints)

SWIMDOWN

100/200m as 2 x 50 or 2 x 100 as reduced stroke on FC

or Silent swimming on FC/BC

T2T3 IM Order Sprints and Drills work + dives

T2T3 Schedule                   Week No………                                         Date….17/10/10

 

POOL SESSION TIME SESSION LENGTH

Dolphin (6x25m)                 7.00 pm – 8.00pm                                       1  hr

 

TRAINING PHASE…………………..AEROBIC…(ENDURANCE)……………….

 

SCHEDULE OBJECTIVE

 

Competitive paced IM, starts.

 

– accelerate through the stroke

 

 

 

 

TOT

DIS

SETS/

REPS

STROKE

ACTIVITY/COMMENTS

SPECIAL INSTRUCTIONS

OFF-TIMES/

REST/TRGT

TOT
300

 

2 x150 FC/BC Alt 50 KICK/ 50 DRILL / 50 SWIM   8
4×25

 

 

12.5m IM order Dive/start, UW phase / transition / break-out   4
100 4 x25 IM IM FC Walk back to blocks, then recover

BC  (Use two lanes)

BS

FLY§

  8

 

 

 

      Get Times

 

SUB TOT 20

 

200

 

1X50 each

 

(1x25m T3)

FLY 3 x 2+2+2 + fins

Full Stroke

 

@1:15/30 6

 

200

 

1X50 each

 

BC 3x Legs Only + roll shoulder/slo mo/pull

Full Stroke

 

@1:15/30 6
200

 

1X50 each

 

BS 3 x 3 kicks, 1 arm pull

Full Stroke

 

@1:15/30 6

 

200

 

2x(1X50) F/C 1 x Arms Only + Pull Buoy

1 x Legs Only

 

@1:15/30 6

 

        SUB TOT 24
      PLUNGE CONTEST

Get Distances

  12
200 200 BC/FC STRETCH AND EASY

(Change stroke every 50m)

 

  4
 

1600

         

60

 

T3 G9 SAT One Hour

8 x 50m FC as 50 swim, 50 kick on 1.30 (or rest 10 seconds) + fins

1 x 200 BK            Rest 30 seconds

1 x 100 BR             Rest 30 seconds

 

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

1 x 100 BR Easy

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

1 x 100 BR Easy

2 x 50 BK as 25 drill/25 fast   on 1.30

1 x 100 BR Easy

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

2nd FC swim

4 x25m IM order Lane Clear EASY SWIM

(As swim down)

 

2 KM

 

 

T2T3 Thurs Aerobic

WARM UP

1 x 200 as                  100FC SMOOTH                              2.45/3.00

1 x 200 as                  100 BC SLO MO                              2.45/3.00

 

T3 do 100s

 

2 x 50                         FC DRILL Zip UP                             1.15/1.30

 

1 x 100                       Head Up FC + Water Polo Ball[1] 2.00/2.15

 

600m                                                                                                                                                                          14 MNS

MAIN SET

 

2 x 100                       FC                                                       HFTP[2]

2.15/2.30

2 x 100                       No.1 FO                                             HFTP

2.30/2.45

 

T3 do 50s

 

400m                                                                                                                                                                          12 MNS

10x 50                       as FC x 5 then No. Form x 5

 

1 x KICK                                                                    1.15/1.30

1 x PULL                                                                    60/1.15

1 x STROKE                                                             60/1.15

1 x DRILL                                                                  60/1.15

1 x STROKE                                                             60/1.15

16 MNS

T3 do kick, pull, stroke only i.e first three of the above TWICE – 6

 

DIVES, TURNS, FINISHES

Dive max, break-out to half-way; half-way into wall, turn and return to half-way; half-way to the end. Climb out and repeat.

X 4, as x2 FC, x2 Choice

10 MNS

SWIMDOWN

 

6 x 25m FC as          Hypoxic breathing every 5th,7th,9th,5th …. or 3rd, 5th,7th,5th,3rd for T3

 

125m                                                                                                                                                                           8 MNS

 

1625m                                                                                                                                                                        60 MNS

 


[1] As a correct Water Polo Drill = head steady, chin on water, high elbows + short reach, deeper/strong & steady leg kick. No throwing the ball!

[2] HFTP = Hold Fastest Time Possible

T3T4 Wednesday 1 hour 29 SEPT 2010

Unable to start until 19.05 while pool is set up. Use the time to take the register and run through the session. Put to them the idea of a gala for T3 swimmers. 25m and 50m swims, some fun ones, with medals. Would be later in November, probably a Monday or Thursday at OHH. Evenly split over the day, some non-plussed.
21 swimmers, only one late. Mixed standard from approx Grade 5 teaching Group to Grade 7. None have fly, some have problems with breaststroke, most, though not all, can keep up with sets based around 50m.

Placed them in lanes based on my wishes, not theres. May have to split up the 15/16 boys where most of the disruption lies. (Only swimming 25m, mucking as soon as they swim in, making excuses to go to the toilet, just whimping out). One swimmer insited on needing the toilet after 5 mins and then vanished for 10 mins. Never again.

Warm Up

4 x 50 FC Smooth, low stroke count, later all roll. 1.15/1.30
4 x 50 BC Smooth, rolling the shoulder 1.30
Steady flutter kick

Main Set

1 x 100 IM Lane clear. i.e 25m at a time, each stroke

IM Order Drill

4 x 25 Fly Single Arm Lane Clear
Clear demonstration required after each 25m before they some of them started to get it right. Many don’t have the kick or undulation. Would work better with fins but we have none at the Triangle.

4 x 25m BC with instructions each 50m as they couldn’t get the roll shoulder through 90 degrees drill.

2 x 50m BR with an extended glide of 2 seconds

2 x 50m FC Zip Up drill (drawing the thumb along the side of the body during the recovery).

1 x 100m IM lane clear

Relays in teams of five.

FC
BR
Medley

Swim Down

200m Easy (ideally on FC and BC)

No time for a swim down, but the lack of effort makes me wonder if one is required. In truth, they should be in the habit of doing a swim down. This can be an opportunity for ‘play time’ where they swim a lane or two extremely slowly chatting to friends 😦

Need to address the basics to correct lateral deviation, cycling legs, straight arm recovery on FC, bent arm recovery on BK  and breathing to the ceiling.

Kick drills

Fly so poor why bother? Work on kick with fins.

Compatible with Grade 6 and up in Teaching Groups

FC/BC for T3/T2 Aerobic One Hour

T2T3                                                                                                                Date…

POOL         SESSION TIME                        SESSION LENGTH 60mns +

T2
4 Sessions offered (optional attendance)
Attitude & Application: Good
Competition: Optional
Aerobic: T30-1300m (minimum)
Technique: Efficient in all 4 strokes
T3
4 Sessions offered (optional attendance)
Attitude & Application: Good
Competition: Optional
Aerobic: T20-600m (minimum)
Technique: 200 BC / 200 BS / 2 x 25
Fly with Good Technique
SCHEDULE OBJECTIVE

Aerobic Endurance

 

TOT

DIS

SETS/

REPS

STROKE

ACTIVITY/COMMENTS

SPECIAL INSTRUCTIONS

OFF-TIMES/

REST/TRGT

TOT
200m 1st Stroke Swim out fast first 25m, swim in fast last 25m
(May include pull-buoy at any time)
NO REST
100m 2nd Stroke (May include pull-buoy at any time) NO REST
1x50m 1st Stroke Kick NO REST
1x50m 2nd Stroke Kick NO REST
T2 REPEAT THE ABOVE x 4 = 1600m
T3 REPEAT THE ABOVE x 3 = 1200m
30” only rest after this 400m 36/
40
DIVE DRILLS OR SPRINTS 15

2x100m

SWIM DOWN

FC/BC

5
1800 60

 

BR 60-90 Mins School Senior & Junior Squad Standard

Team Schedule               Week No………3                    Date….18/9/07

POOL                        SESSION TIME                SESSION LENGTH

Eastbourne College Pool (25m)        3.00pm                    1 hr ++

TRAINING PHASE…………………..AEROBIC…(ENDURANCE)……………….

SCHEDULE OBJECTIVE

 

To improve aerobic capacity, with more intense work on BS (to correct BS)

TOT

DIS

SETS/

REPS

STROKE

ACTIVITY/COMMENTS

SPECIAL INSTRUCTIONS

OFF-TIMES/

REST/TRGT

TOT
A

500

1X200
1X100
1X100
1X100
F/C
B/C
F/C
BC/FC
Fly
Full Stroke

Catch Up

@4:00
@2:00
@2:00
@2:00

10

B
200
As above
1X 50 of each
@1:30
STRETCH EXERCISES 5
A

600

6X100

BC/BS

BS/BC-DRILL-BS

50m BC + 50m BS FULL STROKE

@02:00

12

B

300

6×50

BS- DRILL
*leg action with floats

@4:00

REST 2 MINS
A
450
6X75 BS
DRILL
Middle 50 Drill PART STROKE
*leg action with/without float
@02:00 12
B
450
6X50 BS
DRILL
Middle 50 Drill
*leg action with float (on front and back)
@02:00 12
C
100
4X25 BS
DRILL
Middle 50 Drill
*leg action with float (on front and back)
@02:00 12
A
450
6X75 BS
DRILL
Middle 50 Drill PART STROKE
*Arm action with pull-buoy
@02:00 12
B
450
6X50 BS
DRILL
Middle 50 Drill
*Right arm / Left arm
@02:00 12
C
100
4X25 BS
DRILL
Middle 50 Drill
*Walk away from shallow end
@02:00 12

 

A
600
4X150 IM PULL – PULLBUOYS (B/C – B/S – F/C)
Or drags
@ 3:00 12
B
300
4X75 IM B/C – B/S – F/C @ 3:00 12
C
100
2X75 IM B/C – B/S – F/C @ 3:00 12

200

200

F/C or B/C

SWIMDOWN

7

STRETCH EXERCISE 5
Total Distance

800m – 2800m

Total Time

63 mins

Evaluation of Session