Land Training:
Four laps of the building including stairs and balcony.
sports hall : lung / bunny hops/ squats and army crawl
lung/ bunny hops/ lung/ bunny hops
dance studio:
abs : alt leg vsits / crunches/ bridge/ burpees/ alt leg squat thrust / sit ups / wall sits
Warm up: Snorkel and fins
4x100 fc on 2.15
25 as Rotation kick/ doggie paddle / catch up / swim
8x50 fly kick w/fins on 1.20
as 25s kick on front hand by side / kick on back streamline
technique set: FC
200 fc swim perfect technique
8x25 w/pad doggie paddle ( getting a feel for the under water on fc)
200 perfect technique w/pad fc swim
8x 25 catch- up hold for 6 kicks
200 perfect technique fc swim
fc turns - getting off the wall fast tight streamline
100 easy back swim
comment:
Spent longer on the land training today due to flexibility issues, i need to fix there flexibility because it is not great. this is going to take some time seeing as the boys are really struggling with it.
I have noticed that all of them are getting stronger in the water, which is great they are managing faster send offs and there technique is improving
Tuesday, February 24, 2015
Monday 23rd February 2015 16:00 - 15:30
Warm Up:
3 x 300
1) FC swim breathing every 3 + 5 fly kicks off every wall on 6:00
2) alt 100s FC swim / Bk swim working 5 fly kicks off every wall on 6:00
3) Bk swim +5 fly kicks off every wall on 6:00
8 x 50 IM swim as 25 Drill/ Swim on 1.15
Fly = 3 right, 3 left and 3 swim
BK = 3 right, 3 left, 3 double
BRST = 2 kicks 1 pull
FC = shark fin
Main set:
w/fins kick
400 fc kick with board
300 bk kick streamline
200 fly kick choice of front or back
100 fc kick w/ board
No Fins
100 IM swim
200 Fc swim breathing every 3 + 5 fly kicks off the wall
300 IM swim
400 Fc swim breathing every 3 + 5 fly kicks off the wall
Warm Down:
300 steady as 50 fc 50 brst
Sprints / Relays
Comment:
3 x 300
1) FC swim breathing every 3 + 5 fly kicks off every wall on 6:00
2) alt 100s FC swim / Bk swim working 5 fly kicks off every wall on 6:00
3) Bk swim +5 fly kicks off every wall on 6:00
8 x 50 IM swim as 25 Drill/ Swim on 1.15
Fly = 3 right, 3 left and 3 swim
BK = 3 right, 3 left, 3 double
BRST = 2 kicks 1 pull
FC = shark fin
Main set:
w/fins kick
400 fc kick with board
300 bk kick streamline
200 fly kick choice of front or back
100 fc kick w/ board
No Fins
100 IM swim
200 Fc swim breathing every 3 + 5 fly kicks off the wall
300 IM swim
400 Fc swim breathing every 3 + 5 fly kicks off the wall
Warm Down:
300 steady as 50 fc 50 brst
Sprints / Relays
Comment:
Saturday 21st February 2015 05:30-08:00
Warm up:
300 fc swim br 3 five fly kicks off each wall
2 x 150 as 100 bk swim 50 Brst swim on 3.20
3 x 100 choice kick on 3.00
Main Sets:
10 x 200 (working off the walls under water fly kick/ pull out)
(working on breathing fly every 2 fc every 3)
4) Fc swim on 4:00
3) IM swim on 4:30
2) Fc swim on 4:00
1)IM swim on 4:30
Warm Down:
100 easy swim
floating / turns
Land training :
club run aim to get a faster time then 27mins
300 fc swim br 3 five fly kicks off each wall
2 x 150 as 100 bk swim 50 Brst swim on 3.20
3 x 100 choice kick on 3.00
Main Sets:
10 x 200 (working off the walls under water fly kick/ pull out)
(working on breathing fly every 2 fc every 3)
4) Fc swim on 4:00
3) IM swim on 4:30
2) Fc swim on 4:00
1)IM swim on 4:30
Warm Down:
100 easy swim
floating / turns
Land training :
club run aim to get a faster time then 27mins
Friday 20th February 2015 18:00-19:00 Technique
Warm Up:
3 x 200
1) fc swim breathing every 3 + 5 fly kicks off walls
2)100 fc swim breathing 3 100 bk swim + 5 fly kicks off every wall
3) Bk swim + 5 fly kicks off wall
(+ and extra 2x200 for doing it wrong)
8x50 kick w/board
as 25 brst 25 fc on 1.20
4 x 100 IM swim perfect technique
30 mins diving and sprints
Comment:
This session went really well, apart from the beginning where they were not working off of there walls. i am starting to get very picky with technique it needs to be done for them to improve. I am finding that some of the kids that have moved up are not doing turns and coaching at this level they should so it is very frustrating.
3 x 200
1) fc swim breathing every 3 + 5 fly kicks off walls
2)100 fc swim breathing 3 100 bk swim + 5 fly kicks off every wall
3) Bk swim + 5 fly kicks off wall
(+ and extra 2x200 for doing it wrong)
8x50 kick w/board
as 25 brst 25 fc on 1.20
4 x 100 IM swim perfect technique
30 mins diving and sprints
Comment:
This session went really well, apart from the beginning where they were not working off of there walls. i am starting to get very picky with technique it needs to be done for them to improve. I am finding that some of the kids that have moved up are not doing turns and coaching at this level they should so it is very frustrating.
Thursday 19th February 2015 16:00-18:00
Warm Up:
6 x 100
odd) FC swim breathing every 3 on 2.15
even) Fly / Bk / Brst Drill on 2.40
6 x 33 w/fins BK on 60
odds) 1/2 max 1/2 steady
even) 1/2 steady 1/2 max
(0.8 k)
Main Set:
400 IM swim (broken 3x133) on 8.30
2 x 200 FC swim br 3 fly kicks past the flags on 3.40 /3.50
4 x 100 Brst swim working u/water pull out on 2:40
6 x 66 Bk swim work past the flags u/water on 1.15
12 x 33 Fly swim w/ fins breathing every 2 on 50
(2.0 k )
Warm Down:
200 steady fc swim perfect technique
4x100 kick w/fins on 2.30
Comment:
The kids were so tired after this session they swam really well though i was really impressed with the out come of the set. they worked really well on there technique.I will use this session again for them.
6 x 100
odd) FC swim breathing every 3 on 2.15
even) Fly / Bk / Brst Drill on 2.40
6 x 33 w/fins BK on 60
odds) 1/2 max 1/2 steady
even) 1/2 steady 1/2 max
(0.8 k)
Main Set:
400 IM swim (broken 3x133) on 8.30
2 x 200 FC swim br 3 fly kicks past the flags on 3.40 /3.50
4 x 100 Brst swim working u/water pull out on 2:40
6 x 66 Bk swim work past the flags u/water on 1.15
12 x 33 Fly swim w/ fins breathing every 2 on 50
(2.0 k )
Warm Down:
200 steady fc swim perfect technique
4x100 kick w/fins on 2.30
Comment:
The kids were so tired after this session they swam really well though i was really impressed with the out come of the set. they worked really well on there technique.I will use this session again for them.
Thursday, February 19, 2015
Tuesday 17th February 2015 05:30-07:30
Land Training: Circuits
Abs: alt. leg vsits / Crunches/ sit-ups/
Laps
squats / lunges / wall sits
Warm Up:
w/fins and snorkels
800 fc swim w/turns and u/water fly kick on 14.00
Brst technique:
8 x 50 brst kick w/board on 1.30
200 brst swim work on long stroke reach and hold on 4.20
Main Set:
4 x 100 Fc swim on 1.50/2.00
8 x 50 Fc swim on 60/65
warm down:
u/water fly kicks across the pool with fins on
Land Training / Swim
Morgan 8/10 - 7/10
Josh 8/10 - 8/10
Logan 9/10 - 8/10
Archie 10/10 - 10/10
Fraser 10/ 10 -10/10
Lucy 10/10 - 9/10
Ella 10/10 - 9/10
Gemma 10/10 - 9/10
Phoebe 10/10 - 9/10
Fran 7/10 -7/10
Kaela 10/10 -9/10
Grace P 10/10 - 9/10
Grace N 8/10 - 7/10
Eloise 8/10 -8/10
Sophia 7/10 - 7/10
Ava.S 9/10 - 9/10
Ava.W 6/10 - 8/10
Monday 16th February 2015 16:00-17:30
Warm up:
300 fc swim br 3 + fly kicks past the flags on 6.00
2 x 150 as 100 bk swim 50 brst swim (working off the wall and long stokes) 3.30
3 x 100 fc swim br 3 + fly kicks past the flags tight streamline on 2.00
4 x 75 IM order ( one on each stroke) kick on 2.00
Main Set: W/fins
40 x 25 ( working off the wall under water fly kicks)
3) Fly swim br 2 on 40
1) Fc swim br 3 on 40
Warm Down:
200 - 400 as 50 fc swim 50 brst swim
( some had to do a 400 due to taking a long time and walking back slowly from toilets)
400 Fc swim br every 3
200 choice kick
comment:
Session went really well up until the main set, then they let them selves down and just were not listening and messing around so i gave them something really boring to do. i sat them down at the end of the session to say how pleased i was with how they train and that they let themselves down at the end and that i didn't want to see it happen again.
Daisy got out
Josh 7/10
Rebekah 7/10
Kaela 9/10
Archie 9/10
Annie 8/10
Ella 8/10
Phoebe 8/10
Ava s 6/10
Ava. w 6/10
Grace P 9/10
Clara 8/10
Gemma 8/10
Sophia 7/10
Fran 8/10
Mazie 8/10
Morgan 6/10
Fraser 9/10
Logan 9/10
Jago 9/10
Grace N 6/10
300 fc swim br 3 + fly kicks past the flags on 6.00
2 x 150 as 100 bk swim 50 brst swim (working off the wall and long stokes) 3.30
3 x 100 fc swim br 3 + fly kicks past the flags tight streamline on 2.00
4 x 75 IM order ( one on each stroke) kick on 2.00
Main Set: W/fins
40 x 25 ( working off the wall under water fly kicks)
3) Fly swim br 2 on 40
1) Fc swim br 3 on 40
Warm Down:
200 - 400 as 50 fc swim 50 brst swim
( some had to do a 400 due to taking a long time and walking back slowly from toilets)
400 Fc swim br every 3
200 choice kick
comment:
Session went really well up until the main set, then they let them selves down and just were not listening and messing around so i gave them something really boring to do. i sat them down at the end of the session to say how pleased i was with how they train and that they let themselves down at the end and that i didn't want to see it happen again.
Daisy got out
Josh 7/10
Rebekah 7/10
Kaela 9/10
Archie 9/10
Annie 8/10
Ella 8/10
Phoebe 8/10
Ava s 6/10
Ava. w 6/10
Grace P 9/10
Clara 8/10
Gemma 8/10
Sophia 7/10
Fran 8/10
Mazie 8/10
Morgan 6/10
Fraser 9/10
Logan 9/10
Jago 9/10
Grace N 6/10
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