Strength in the pool - session 1/6

Warm up

200m f/c pull
100m f/c kick with torpedo arms or kick board
<50m fly kick
<50m fly

Drills

4x100m as
50m doggy paddle with a long reach UNDER THE WATER and HEAD UP and
50m f/c

2x100m as
50m otter this is an isolation of the triceps so keep your elbows close to your hips and don't move your shoulder. really focus on pushing your hand all the way back to fully extend your arm. 
GET OUT OF THE POOL 10 PRESS UPS FOR FEMALE, 20 FOR MALE- drop to your knees if you need to.
50m f/c

Swim set

4x100m @ 8/10 RPE 30 seconds rest between sets.

Cool down and skills

4x20m fly kick - Practice leading the kick from your head and shoulders (like nodding or mini diving) , keep your legs long and together, relax and let your joints move.

Garlic mushroom and Stuffed pepper Salad

Get the grill ready and prepare the stuffed pepper by slicing it lengthways and removing the seeds. You can use any type of cream cheese in the pepper, this time round we went for Chili Philadelphia; spoon it in and leave under the grill until browned off.

As with the previous salads spill the kale into the bowl, tear up some baby gem lettuce.

No honey or oil with this one as the prepared roasted butternut squash and garlic mushrooms will provide a flavoursome coating for the greens.

Chop a generous portion of mushrooms. Crush and dice a clove of garlic and chuck into a frying pan to heat up with some butter or rapeseed oil.

When the oil is sizzling, put the chopped mushrooms in the pan to brown. Once the mushrooms are done, leave them to cool.

Check on the chili; make sure it's not burning!

when it's all cool, add the squash, mushrooms and cherry tomatoes into the leaves and give it all a good stir.

Pop the pepper on the side and you're done!

Enjoy!

Windrush Lido session 03/08/15

A Unilateral breathing RIGHT SIDE

B Unilateral breathing LEFT SIDE

C Bilateral breathing

D 3/4 catch up (Don’t wait fully until the hands reach each other but do a longer glide with the supporting arm)

E Eyes ahead (normal f/c but holding the head higher than normal to continuously look ahead. Watch your hands as they enter the water and make sure that they are coming in inside the margins between centre line and outside of shoulder. Also watch for bubbles around your pull, careful entry and good catch to minimise bubbles created.)

F Sighting. If you’re comfortable with sighting then practise a more efficient “look” without bringing your head out too high and definitely not using it to breath. If not, then try this on bilateral breathing; pull, breathe, look along the length of the arm. (as a 1 2 3 rhythm)

G Torpedo sculling ( try to keep a soft elbow but not to bend it; initiate the movement from the shoulder; palms facing downwards, small movements.)

H Kick only (either with a kick board or torpedo arms and lifting head to breath or breathing with an arm stroke.)

	8	7	6	5	4	3	2	1
1	A	A	A	A	A	A	A	A
2	A	B	B	B	B	B	B	B
3	A	B	C	C	C	C	C	C
4	A	B	C	D	D	D	D	D
5	A	B	C	D	E	E	E	E
6	A	B	C	D	E	F	F	F
7	A	B	C	D	E	F	G	G
8	A	B	C	D	E	F	G	H