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

A programme of club swim teaching

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

T2 MIXED IM ONE HOUR

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

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

Training Group 2 MIXED One Hour

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

Mixed set for Training Group 2  

 

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

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

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.