Sunday November 30th

Lanes 1+2

Warm-up:
50m FS, 25m BS 25m BR/S - 4 times

Set 1:
50m FS, 50m BR/S - 5 times

Set 2:
50m BS - 6 times

Set 3:
6 x 25m FS - 2 times

Set 4:
2 x 25m FS
2 x 25m Choice

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Lanes 3+4

Warm-up:
50m FS, 25m BS 25m BR/S - 4 times

Set 1:
50m FS, 50m BR/S - 5 times

Set 2:
50m BS - 6 times

Set 3:
8 x 25m FS - 3 times

Set 4:
2 x 25m FS
2 x 25m Choice

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Lanes 5+6 had a technical session with Jim.

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Next club session is Sunday December 7th @ 20:00.
N.B. Be on the deck ready to swim @ 20:00!

Sunday November 23rd

Lanes 1+2:

Warm up:
100m FS, 50m BS, 50m BR/S - 2 times

Set 1:
75m FS, 25m BR/S - 5 times

Set 2:
50m BS - 6 times

Set 3:
8 x 25m FS - 2 times

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Lanes 3+4:

Warm up:
100m FS, 50m BS, 50m BR/S - 2 times

Set 1:
75m FS, 25m BR/S - 6 times

Set 2:
50m BS - 6 times

Set 3:
8 x 25m FS - 3 times

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Lanes 5+6:

Warm up:
100m FS, 50m BS, 50m BR/S - 2 times

Set 1:
75m FS, 25m BR/S - 7 times

Set 2:
50m BS - 6 times

Set 3:
8 x 25m FS - 3 times

Sunday October 19th

Here is the set from Sunday's session.

Lane 1 & 2:

Warm up
100 FS
100 (50 BS 50 BRS)

Drills
8 x 25
2 x 25 FLY KICK 4 kicks under water surface to breath. Repeat for full length;
2 x 25 Backstroke kick, count 5’000 with right shoulder under chin. Rotate to left side position shoulder under chin count 5’000. Head stays at centre line through out;
2 x 25 Breaststroke kick,on front, face in water, lift to breath. Touch heels off hands before kicking out, back and down;
2 x 25 Frontcrawl kick. Head stays at centre line, rotate right shoulder under chin kick for 5’000, rotate left shoulder under chin kick for 5’000. Lift head and breath at centre line only. Leave hands by side for all of the above kick set

6 x 75m IM Rest 15 (no fly for lane 1 & 2)
Swim one kick only, as practiced above. Swim one full stroke repeat this for full set.

Cool down
Diving practice with lengths.

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Lane 3 & 4:

Warm up
200 FS
100 (50 BS 50 BRS)

Drills
8 x 25
2 x 25 FLY KICK 4 kicks under water surface to breath. Repeat for full length;
2 x 25 Backstroke kick, count 5’000 with right shoulder under chin. Rotate to left side position shoulder under chin count 5’000. Head stays at centre line through out;
2 x 25 Breaststroke kick,on front, face in water, lift to breath. Touch heels off hands before kicking out, back and down;
2 x 25 Frontcrawl kick. Head stays at centre line, rotate right shoulder under chin kick for 5’000, rotate left shoulder under chin kick for 5’000. Lift head and breath at centre line only. Leave hands by side for all of the above kick set

6 x 100 IM Rest 15
Swim one kick only, as practiced above. Swim one full stroke repeat this for full set.

Cool down
Practice frontcrawl tumbles - see note below.

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Lane 5 & 6:

Warm up
200 FS
200 (50 BS 50 BRS)

Drills
8 x 25
2 x 25 FLY KICK 4 kicks under water surface to breath. Repeat for full length;
2 x 25 Backstroke kick, count 5’000 with right shoulder under chin. Rotate to left side position shoulder under chin count 5’000. Head stays at centre line through out;
2 x 25 Breaststroke kick,on front, face in water, lift to breath. Touch heels off hands before kicking out, back and down;
2 x 25 Frontcrawl kick. Head stays at centre line, rotate right shoulder under chin kick for 5’000, rotate left shoulder under chin kick for 5’000. Lift head and breath at centre line only. Leave hands by side for all of the above kick set

6 x 100 IM Rest 10
Swim one kick only, as practiced above. Swim one full stroke repeat this for full set.

Cool down
Practice frontcrawl tumbles - see note below.

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The following are pointers to use while practicing tumbles:
APPROACH - with an arms length from the wall the head drops and the chin is tucked in to chest;
TURN - the head is forced down, the swimmer bends at the hips and the leading arm pulls in a straight line under the body to assist the rolling action. Opposite arm remains at the swimmers side. During this the legs are tucked into the body to assist the roll;
PUSH OFF - The feet are planted firmly on the wall toes pointed upwards.(knees should be about 90 degree bend).

The arms are then extended above the head while rotating on to your side, this is when the push off the wall should happen, then during push off the rotation will be completed by rotating fully on to your front.
Lanes 5&6 should maintain streamline under water with fly kick until past the flags each time.
NOTE - to prefect turns they should be practiced throughout every training session.

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Next club session is Sunday October 26th @ 20:10.

Also, the 50 Mile Swim for Cancer Care West is on Saturday October 25th in Leisureland. This will be followed by the land based session.

Sunday October 12th

Lane 1 & 2:

Warm Up
100 FS; 50 BS - 3 times

Drills
6 x 25 FS - kick past flags on start working off wall & steady swim for remainder;
4 x 150 - 50FS kick, 100FS pull (Rest 15 after each).

Cool down
12 x 25 - 4 of BS, BRS & FS

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Lane 3& 4:

Warm up
150FS; 50BS - 3 times

Drills
8 x 25 FS - 10m under water working off wall (rest 15 after each);
5 x 200 - 150 FS pull, 50 kick using pull buoy for pull and float for kick(rest 15 after each).

Cool down
12 x 25 - 4 of BS, BRS & FS

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Lane 5 & 6:

Warm up
150FS; 50BS - 4 times

Drills
8 x 25 FS - 10m under water working off wall (rest 15 after each);
6 x 200 - 150 FS pull, 50 kick using pull buoy for pull and float for kick(rest 15 after each).

Cool down
12 x 25 - 4 of BS, BRS & FS

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Next session Sunday October 19th @ 20:10.

Sunday October 5th

Another great session - tough but enjoyable.

Lane 1/2:
Warm up

• 100m FS - 25m RH, 25m LH;
• 100m BS - 25m BS kick, 25m BS;
• 100m choice.

Drills

• 6 x 50m - 25m doggie paddle, 25m FS (rest 15sec after each 50m);
• 6 x 100m FS off 3mins.

50m cool down followed by some tumble turn practice

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Lane 3/4:
Warm up

• 150m FS - 25m RH, 25m LH;
• 100m BS - 25m BS kick, 25m BS;
• 100m choice.

Drills

• 6 x 50m - 25m doggie paddle, 25m FS (rest 15sec after each 50m);
• 6 x 100m FS off 3mins or 2:15.

50m cool down followed by some tumble turn practice

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Lane 5/6:

Warm up

• 200m FS - 25m RH, 25m LH;
• 100m BS - 25m BS kick, 25m BS;
• 100m choice.

Drills

• 6 x 75m - 25m doggie paddle, 25m FS (rest 15sec after each 50m);
• 8 x 100m FS off 1:45.

450 (25's sculling drills to finish)

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Next session on Sunday October 12th @ 20:00.