Training Groups (T2 then T1)

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.