FC/BC/FLY – an aerobic set for T2

TOT

DIS

SETS/

REPS

STROKE

ACTIVITY/COMMENTS

SPECIAL INSTRUCTIONS

OFF-TIMES/

REST/TRGT

TOT
400 1X100

1X100

1X100

1X100

F/C

F/C

F/C

B/C

Full Stroke

Head Up

Catch Up

Stretch and Easy

@2:00

@2:00

@2:30

@2:00

10
A600 6X50 each

x2

F/C Legs Only + Fins head up always

Arms Only + Pull Buoy

Full Stroke Timed off blocks

@1:15

@1:30

30
4 x25 IM IM
A600 6X50 each

x2

BR Legs Only + fins

Arms Only + fins, arms outstretched

Full Stroke

@1:00 30
100 100 FC Arms Only 3
200m F/C SWIM DOWN 4
Total Distance

2800m – 2100

Total Time

60 mins

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

TEACHING GROUP PROGRAMME Jan 2015-March 2015

 

w/c

Stroke

Contrast

Notes

Mon 5th  Jan

Front crawl

Diving

Mon 12th Jan Backstroke Back-stroke turns

Mon 19th   Jan

Breaststroke

BRS Turns

Mon 26th Jan Butterfly Fly Turns

Mon 2nd  Feb

Starts and Turns

F/C & B/C turns

Mon 9th Feb

Breast-stroke

Breast-stroke

Turns
Mon 16th Feb Backstroke Back-stroke turns

Mon 23rd   Feb

Butterfly

Fly Turns

Mon 2nd March

Frontcrawl

F/C starts

Mon 9th March

Assessments All assessments to handed in by the end of this week

Mon 16th March

Individual Medley

Medley Turns

Mon 23rd March T.10/T.15

Use/Intro of Pace clock

Grades 2-4 T10

Grades 5-8 T15

Mon 30th March Starts and Turns

Fly/BR Turns

Competitive Start Award Testing

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