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 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:

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.

Tuesday 10th february 2015

Tuesday 10^th 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

 3 as IM swims on 2.30/2.40

 2 as fc swim on 1.50/1.55/2.00
 1 as IM swim  on 2.30/2.40

 8x50 BK swim on 1.15 /1.20

2- 1^st 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.

 

 

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)

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


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