Streamlining in Breast Stroke 3300m 5/9/16

Warm up

2/3/4 x 100 FC 1’45”/1’30”/1’15”

4/5/6 x 50m FLY 1’05”/55”/45”

4 x 50m BR 1’10/1’05/1’

Main

8x 10m Streamlining BR starts

4 x 25m BR pulls under water (5-8 pulls)

4 x 25m BR K on pool floor, knees close 1’10”

4 x 50m BR K 12-15 Kicks per length 1’15”

4 x 50m 2K/1pull streamlining 1’05

4 x 50m BR pull FC K 4 second glides 1’

4 x 50m BR pull FLY K work on power in the pull, keeping the arms tight and head steady, gain height in the pull for an effective undulation and glide In the stroke. 1’

4 x 150m (50 K/50 pull/ 50 full stroke) 3’30”/3’20/3’10”

Cool down

Sculling races: head first/ feet first/ head first on front/ head first arms above head back

Back Stroke Technique and Strength 2700m 11/01/17

Warm up

200m FC 4’/3’30”

200m FC pull 4’/3’30”

4/6 x 50m FC Kick 1’15”/1’05”

Main

Drills with Fins

4 x 50m side kick 10R

4 x 50m Single arm BK 10R

4 x 50m 6-1-6 BK 10R

4 x 50m 6-3-6 BK 10R

Take fins off

8 x 150m (50m drill/ 75m BK build/ 25m BK Kick) 15R

Sets 1-2 Sculling head first hands at hips

3-4 2^nd half of stroke, push from elbow, keep hands inside water (like otter but for BK) rotate with each push

5-6 wave like the queen

7-8 catch up

Circuit; 4 rounds with 30 R between rounds

4 x clean 2 footed exits

4 x UW push and glide

25m BK Kick arms in the air

25m half of stroke drill

Back stroke strength 2900m 22/9/16

Warm up

3 x 300m (200 FC/100 IM) 15 R

Kick set

4 x 50m BK K Streamlined @80% 1’10/1’15”

8 x 25m BK K hands/arms out of the water @95% 1’

8 x 50m 4-1-4 FLY side Kick (4 kicks, 1 pull to change sides, 4 kicks)

Main

8 x 50m BK/FC pull with paddles @95% 1’10”/1’15”

8 x 50m BK/FC pull without paddles 85% 1’15/1’20

8 x 25m BK sprints 45”/1’

Cool down

200m FC (100 swim/100 K)

Back stroke catch 4000m 26/9/16

Warm up

3 x 300m (200 FC/100 IM) 15 R

Kick set

4 x 50m BK K streamlined 10m underwater fly HARD PUSH

8 x 50m 4-1-4 FLY side Kick (4 kicks, 1 pull to change sides, 4 kicks)

4 x 25m BK kick hands/arms out of water. Races.

Main

Repeat the following x 4 with 30 R between sets

200m (50m single arm/50m catch up/50 pull/50 scull)

4 x 50m BK sprints

200m BR

1m per second set 5400m 90 minutes 15/9/16

Try and average the above speed. The main set is swum at threshold.

Warm up

8 x 100m (FC/IM)

4 x 200m (100 FC/100 BK)

Main

16x 75m (50m BK @85%/25m choice recovery)

12 x 100m (50m BR @85%/50m choice recovery)

8 x 75m (25m FLY @85%/50m choice recovery)

4 x 200m (150m FC @85%/50m choice recovery)

Front Crawl Speed 3250m 1/12/16

Warm up

7/9/10 x 50m (25m FC/25m BK) 1’10/55”/45”

6/7/8 x 100m Kick (50m vertical board/25m BK/25m rotating FLY) 2’20”/2’15/1’55”

Main

7/8/10 x 100m FC pull 2’/1’45”/1’30”

8 x 25m paired swim. Match the stroke rate of the person with the longest and strongest strokes. Change partners if needed.

6/8/10 x 75m FC build stroke count starts low, rate increases, last 25 sprint. 30R

Cool down

100m choice kick 

3650m IM set

This set is amazing for your cardio fitness and building leg strength. It's a simple, varied way of suddenly realising you've done over 3.5km!

Warm up
400m f/c
8 x 50m kick with kick board on 1:10
400m pull

Main set
200m fly kick (25m back/25m front alternating)
8 x 50m fly on 1:00
200m back stroke kick
8 x 50m back stroke on 1:10
200m breast stroke kick
8 x 50m breask stroke on 1:15
200m front crawl kick
8 x 50m front crawl on 0:55

Cool down
25m choice
25m feet first sculling