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
The programme I’ll be following for the next three months. A simple check sheet for the groups I teach each week. I see between 60 and 80 kids a week, most of these in our teaching groups. Typically age 9-12, a few a little younger. We have groups 1 to 8. Grous 1-3 can swim … they can do a 25m length. These are our beginner groups. Typically I take from Grade 4 upwards, including some who have gone through to our ‘training groups’ – these are club members who want to keep swimming, but haven’t made the grade to join a competitive squad.
Teaching lessons are 30 minutes for groups 1-3, 45 minutes for groups 4-8 and an hour for training groups.
April 13th-July 20th 2015
Date wc |
Stroke/Activity |
Contrasting Activity |
Notes |
Mon 13th April |
Frontcrawl | FC Turns | |
| Mon 20th April | Backcrawl | BC Turns | Stroke Count to flags.
All B/C finishes remain on back |
Mon 27th April |
Breaststroke | BR Transition
Start/Turn |
|
| Mon 4th May | Starts & Turns
(Prepare for Dev galas) |
Comp Start sheets | |
Mon 11th May |
Butterfly | Diving | Dev gala 1
Tues 12th Grades 1-4 Sat 16th Grades 5-8 |
Mon 18th May |
Breast-stroke | BRS Transition | |
| Mon 25th May | Butterfly | Fly Turns | |
Mon 1st June |
Backstroke | B/C Turns | |
| Mon 8th June | Frontcrawl | Starts | |
Mon 15th June |
Individual Medley | IM turns/finishes | |
Mon 22nd June |
Assessments | Intro/use of pace clock | |
| Mon 29th June | Starts & Turns | Prep for Dev gala | |
| Mon 6th July | Breast-stroke | BRS Transition | Dev gala 2
Tues 7th Grades 1-4 Sat 11th Grades 5-8 |
| Mon 13th July | Revision/Teachers choice | ||
| Mon 20th July | Relays |
WARM UP
3x 75m as 25m FC kick, 25m FC drill, 25m FC swim 45/60
… Windmill, Catch-up, Fists, Zip it up, Drag Fingers …
3 x 75m as 25m BR kick, 25m Bc Drill, 25m BC swim 45/60
… Extended glide, two kicks one pull, three kicks one pull, one up / one down …
600m
Emphasis on streamlined drive off the wall with extended UW phase in turns
1 x 25m Fly Kick UW for as far as possible, scull to breathe.
8 x 50m in IM order as 50m of each twice:
(Lane clear on Fly)
FLY Drill/Swim
BC Drill/Swim
BR Drill/Swim
FC Drill/Swim
1 x 25m FC UW for as far as possible, scull to breathe.
450m
1 x 100m CH kick r.10
1 x 100m CH Zip up drill r.10
1 x 100m CH arms only r.10
1 x 100m CH swim r.10
400m
TURNS Mid Pool Start
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
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
Non-competitive teenage club swimmers
WARM UP
8 x 50m 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 50m BK 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
4 x25m IM order Lane Clear EASY SWIM
| TOT
DIS |
SETS/
REPS |
STROKE | ACTIVITY/COMMENTS
SPECIAL INSTRUCTIONS |
OFF-TIMES/
REST |
TOT |
| 800 | 2X100
2X100 2X100 2X100 |
FC/Fly
FC/BC FC/BR IM |
75 Free / 25 Fly
75 Free / 25 Back 75 Free / 25 Breast 100m IM |
@2:30
@2:30 @2:30 @2:30 |
20 |
| 200 | 8 x 25 | Alt Fly KOB, Kick on Front | @1:15 | 10 | |
| X2 | FC | 150 | Smooth and easy | R30
3:00 |
20 |
| X2 | CHOICE | 75 | BR emphasis on extended glide | @1:45 | |
| X2 | BC | 50 | Focus on fast turn | @1:00 | |
| 750 | STF | 50 | MPS | 2:30 |
| 200m | F/C | SWIM DOWN | 4 |
Total Distance
1950m
Total Time
60 mins
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 |
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 