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
Monday, February 16, 2015
Saturday 14th February 2015 05:30 -08:0
Warm up:
2 x 400
1) as 100 fc 100 bk working 5 fly kicks off each wall
2) as 100 bk 100 brst
(+ 200 as 100 fc and 100 bk because they didn't do it right the first time round)
kick set: w/fins
8 x 50 fly kick on front on 1.15
4 x 100 fc kick on 2.30
Main set:
6 x 200 fc swim br 3/5 by 50s on 3.40/ 3.50 /4.00
warm down:
200 easy Back swim
4 x 50 as 25 scull 25 pull L.I.F.O.
Total:
3.4k
Comment:
Really good session had some problems at the start as only the top lane listened to instructions and did the set right but because the other two lanes didnt listen we had to start again.
I am having some problems with lane disapline in lanes as in not swimming down one side of the lane and swimming down the middle. over taking is becoming a problem as well. i need to incorporate this into next weeks sessions to make sure they understand how important it is to swim down one side of the lane
Thursday, February 12, 2015
Thursday 12th February 2015 16:00-18:00
Thursday 12th February 2015 16:00-18:00
Land training:
Warm up:
6 x 133
O) fc swim br 3 + fly kicks past the flags on 2.30
E) IM Drill - Fly= 1 strroke +6 kicks u/water Bk= 3 right, 3 left Brst= 2k1p Fc= catch up on 2.50
6x66 Brst kick on 2.00
o) kick on front h.b.s
e) kick on back streamline
- working on DPK and finish each leg kick.
( 1.2 k - 30 mins)
Main set:
400 fc swim br 3/5 by 33s on 7.20/ 7.40/ 8.00
300 fc swim br 3/5 by 33s on 5.30 / 5.45 /6.00
200 fc swim br 3/5 by 33s on 3.40 / 3.50 /4.00
100 fc swim br 3/5 by 33s on 1.50/1.55/ 2.00
(1.0 k - 20 mins)
Warm down:
Land training:
Warm up:
6 x 133
O) fc swim br 3 + fly kicks past the flags on 2.30
E) IM Drill - Fly= 1 strroke +6 kicks u/water Bk= 3 right, 3 left Brst= 2k1p Fc= catch up on 2.50
6x66 Brst kick on 2.00
o) kick on front h.b.s
e) kick on back streamline
- working on DPK and finish each leg kick.
( 1.2 k - 30 mins)
Main set:
400 fc swim br 3/5 by 33s on 7.20/ 7.40/ 8.00
300 fc swim br 3/5 by 33s on 5.30 / 5.45 /6.00
200 fc swim br 3/5 by 33s on 3.40 / 3.50 /4.00
100 fc swim br 3/5 by 33s on 1.50/1.55/ 2.00
(1.0 k - 20 mins)
Warm down:
200 easy back
6 X 100 fly kick w/fins on 2.30
Kick on front HIS
600 as 100 fc 100 be
(1.4 k - 25mins)
Total: 3.6 k
Thursday 12th February 2015 16:00-18:00
Thursday 12th February 2015 05:30-07:30 short course
Land training:
circuits:
Abs - alt. leg v-sits, crunches, sit ups, press up and hold, alt. leg squat thrust, burpees, lunches, star jumps, squat jumps
Running: 3 laps at a time x4 running stairs
Warm up:
600 as 200 fc swim br 3 + 5 fly kicks off wall
200 Brst kick w/board finish kicks DPK
200 Bk swim long stroke
Main set:
10x50 fc kick on 1.05 max w/fins and k/board
- working fast legs each 50s
- Racing one another
200 easy swim
Warm down: Fc technique
4x25s w/hp doggie paddle long controlled stroke
4x25 shark fin working on long controlled stroke
4x25 catch -up with a 6 kick hold
2x100 fc swim br 3 long stroke working past the flags u/water fly kick
Dives: working on getting distance off the dive.
Total: 1.8k
Comment:
Really good session, we have been spending more time in the dance studio working on there core and body positioning, this is so that they are more effective and efficient in the water. I am really pleased with there progress and also how they are starting to work together.
still need to keep working on the skills in the water I think we will have to make sure that we do a lot of technique over the next few weeks.
Land training:
circuits:
Abs - alt. leg v-sits, crunches, sit ups, press up and hold, alt. leg squat thrust, burpees, lunches, star jumps, squat jumps
Running: 3 laps at a time x4 running stairs
Warm up:
600 as 200 fc swim br 3 + 5 fly kicks off wall
200 Brst kick w/board finish kicks DPK
200 Bk swim long stroke
Main set:
10x50 fc kick on 1.05 max w/fins and k/board
- working fast legs each 50s
- Racing one another
200 easy swim
Warm down: Fc technique
4x25s w/hp doggie paddle long controlled stroke
4x25 shark fin working on long controlled stroke
4x25 catch -up with a 6 kick hold
2x100 fc swim br 3 long stroke working past the flags u/water fly kick
Dives: working on getting distance off the dive.
Total: 1.8k
Comment:
Really good session, we have been spending more time in the dance studio working on there core and body positioning, this is so that they are more effective and efficient in the water. I am really pleased with there progress and also how they are starting to work together.
still need to keep working on the skills in the water I think we will have to make sure that we do a lot of technique over the next few weeks.
Tuesday 10th february 2015
Tuesday 10th February 2015 16:00-17:00
Land training:
Warm
up:
4x150s as on 2:30
/2:40
1)
Fc swim 2) 100 Fc 50 back
3) 50 fc 100 bk
4) Back swim
Working on underwater kicks off wall
past the flags, long strokes and working on rotation. Fingers down on fc swim
and little finger down on back swim
(0.6
k – 10 mins)
w/ fins
u/water kick work
12x25s as fly kick (make the whole length underwater
streamline) on60
6 on front
kick streamline
6 on back
kick streamline
(0.3
k – 12 mins)
Main set:
6x100 as
1 as IM swim on 2.30/2.40
2- 1st
10m fast 40m easy
2-10m in and
out of turn fast 2- last 10m fast first 40m easy
2- fast
( 1.0 k - 25 mins)
Warm down:
200 Steady mixed fc and brst
Total : 2.1k
Comment:
really happy with this session, however some need more pushing during the session because they are sitting behind swimmers and not pushing through.
the session work and the group worked on there skills off the walls and turns are looking so much better.
Monday, February 9, 2015
Log Book Training sessions competitive development silver 2015
Tuesday 10th February 2015 05:30- 07:30
Land Training:
Abs: Crunches, alt leg V-sits, press up hold, right side crunch, left side crunch, squat thrusts, burpees
steppers: alternating legs, squat jumps, side steps
skipping rope: forward and back
physio Ball: balancing
Warm up:
800 as 200 fc swim, 200 fc kick, 200 brst swim, 200 brst kick
( 0.8 k - 22 mins)
fly and back tech: w/ fins
8 x 50 kick on 1.10/ 1.15
4) fly kick alt 1 front H.B.S 1 back streamline
4) back streamline
4 x 100 on 2.20 /2.30
odds) fly as 25s 1 stroke 6 kicks under water / swim
3 right arm, 3 left arm / swim
evens) Back as 25s lay out 6 kick hold / swim
3 right , 3 left arm / swim
2 x 200 on 5.00
as 50 fly swim 50 back swim work on the fly to back turn (1.2 k - 30 mins)
Warm down:
4x100 as 50 fc /bk swim work underwater. L.I.F.O
turns / fly and brst (working on getting off the wall quick and working the under water phase)
Land Training:
Abs: Crunches, alt leg V-sits, press up hold, right side crunch, left side crunch, squat thrusts, burpees
steppers: alternating legs, squat jumps, side steps
skipping rope: forward and back
physio Ball: balancing
Warm up:
800 as 200 fc swim, 200 fc kick, 200 brst swim, 200 brst kick
( 0.8 k - 22 mins)
fly and back tech: w/ fins
8 x 50 kick on 1.10/ 1.15
4) fly kick alt 1 front H.B.S 1 back streamline
4) back streamline
4 x 100 on 2.20 /2.30
odds) fly as 25s 1 stroke 6 kicks under water / swim
3 right arm, 3 left arm / swim
evens) Back as 25s lay out 6 kick hold / swim
3 right , 3 left arm / swim
2 x 200 on 5.00
as 50 fly swim 50 back swim work on the fly to back turn (1.2 k - 30 mins)
Warm down:
4x100 as 50 fc /bk swim work underwater. L.I.F.O
turns / fly and brst (working on getting off the wall quick and working the under water phase)
swimming Log Book Competitive development Silver 2015
Monday 9th February 2015 16:00-17:30
Land training: Blood flow (loosening) and stretching after session
Warm Up:
300 fc swim breathing every 3 + fly kicks under water passed the flags on 6:00
2 x 100 IM Kick (No Boards) on 3:00
6 x 50 IM switch drill on 1.15
1) fly - back
2) back- brst
3) brst - fc
- working fly kicks off of the wall past the flags/ under water pull out past the flags and long strokes.
( 0.9 k - 20 mins)
Main set:
400 fc swim fast br 3 + past the flags off walls on 7:20 /7:40
2 x 200 Im swim work on turns on 4:30/4:50
4 x 100 fc swim fast br 3 + past the flags off walls on 1.45/1.50/1.55
8 x 50 IM Switch swim on 60 /70 /80
1) Fly - back
2) back - brst
3) brst- fc
4) fc-fly
(1.6 k - 36 mins)
Warm Down:
200 steady back swim long strokes work off the walls
( 0.4 k - 9 mins)
Relays / sprints / dives
Attendance:
Comments:
Land training: Blood flow (loosening) and stretching after session
Warm Up:
300 fc swim breathing every 3 + fly kicks under water passed the flags on 6:00
2 x 100 IM Kick (No Boards) on 3:00
6 x 50 IM switch drill on 1.15
1) fly - back
2) back- brst
3) brst - fc
- working fly kicks off of the wall past the flags/ under water pull out past the flags and long strokes.
( 0.9 k - 20 mins)
Main set:
400 fc swim fast br 3 + past the flags off walls on 7:20 /7:40
2 x 200 Im swim work on turns on 4:30/4:50
4 x 100 fc swim fast br 3 + past the flags off walls on 1.45/1.50/1.55
8 x 50 IM Switch swim on 60 /70 /80
1) Fly - back
2) back - brst
3) brst- fc
4) fc-fly
(1.6 k - 36 mins)
Warm Down:
200 steady back swim long strokes work off the walls
( 0.4 k - 9 mins)
Relays / sprints / dives
Attendance:
Comments:
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