SWIM PLANS

TUESDAY and THURSDAY 2.00-2.45     (2.00 in the water)

TUESDAY and THURSDAY
​2.45-3.30      (2.45 in the water)

SATURDAY Gym 2.30 - 3.15

Compulsory

Same time for everybody

Sign out at 3.15 with Mrs Phillips

The second timing issue with breaststroke is the initiation of the pull cycle. Often, breaststrokers begin the pull too early, during the moment of the most powerful force from the kick. If the hands separate out front too soon, then the drag coefficient goes up again and the force of the kick is wasted on a bad body position. It is critical that the breaststroker be patient enough to benefit from their kick during the strike phase by having the chin down nearly touching the chest under water, the hands held together out front and the shoulders pushed forward as far as possible. However, if the breaststroker holds in this position too long, reducing the stroke rate, then the body decelerates too much after the kick before the initiation of the next pull. There is very little margin of error between initiating the pull too soon or too late.

IMPROVERS

Focus: FC 
Warm-up:

• 4 x FC
• 2 x one-arm FC
• Push-offs & glide

Set:

• 4 x  w/ and w/out tennis ball
• 2 x Kick , 2 x Swim , 2 x Kick 
• 3 x 6-Kick swim (hold stroke for longer), rest, repeat.
• 4 x narrow shoulder FC, 5 arms, shoulder pressing against face, eyes looking down

Cool-down

Warm-up: 

• 4 x FC
• 2 x Chosen stroke
• Repeat

Set:

• reverse IM of:

2 x Kick, 2 x Pull, 2 x Full stroke

• 2 x 2 Drill FC
• 2 x 2 FC
• 2 x 2 Drill Chosen stroke
• 2 x 2 Chosen stroke
• Cool-down

​Focus: Interval Training
Warm-up:

• 3 x 2 : FC / BS / FLY
• 2 x Kick BR

Set: 

• 2 x 3 (Swim / Drill / Swim )
• 3 x 2 Pull (smooth)
• 2 x Swim (strong) , rest 20s
• 2 x easy recovery
• 2 x Pull
• 2 x sprints, rest 20 s

Cool-down: 2 x 4 ( 2 chosen stroke + 2 FC)

Focus: BR
Warm-up: Pyramid set FC 

• 2 x FC, 10s rest
• 3 x FC, 20s rest
• 4 x FC, 30s rest
• 3 x FC, 20s rest
• 2 x FC 

Set: 

• 2 x BR arms, dolphin kicks
• 2 x BR arms w/ pull buoy
• 8 x 2 BR, alternate arms only / full stroke

- 2 x Sprints, 20s rest
Cool-down

Warm-up:

• 4 x FC, 4 x chosen stroke. Repeat.

Set: 

• 4 x BS (smooth)
• 4 x BR (smooth)
• 4 x FC (smooth)
• 4 x BS (strong), 1 min rest
• 4 x BR (strong), 1 min rest
• 4 x FC (strong)
• 4 x easy recovery
• 2 x BS Pull
• 2 x BR Pull
• 2 x FC Pull
• 2 x sprints chosen stroke, 20s rest

Cool-down:  2 x chosen stroke, 2 x FC

​Focus FLY
Warm-up: 
- 2 x 4 (FC - BR)
Set 1:

• 4 x Back kicks
• 4 x Dolphin kicks
• 4 x Rotate Kicks (6 Kicks on left side, back to middle, 6 kicks on right side)
• 2 x complete turn (Kick only) 
• 2 x Full stroke

Set 2:
1-2-3-2-1: Dolphin / Dolphin kicks

• 1 arm (right) stroke, 1 arm (left) stroke, both arms (Fly)
• repeat w/ 2 right, 2 left, 2 Fly
• then 3
• then 2
• then 1

Cool-down

Focus IM / endurance 
Warm-up:

• 6 x Chosen stroke
• 4 Kicks
• 4 IM
• 4 drill (eg: side kicks, fingertips drags)

Set: Pyramid

• 2 x Fly
• 4 x BS
• 6 x BR
• 8 x FC
• 6 x BR
• 4 x BS
• 2 x Fly

Cool-down

Warm-up:

• 2 x Kicks BR
• 4 x BR
• 2 x Kicks BR
• Repeat above BS
• 2 x Dolphin Kicks on front, w/ Fins
• 2 X Dolphin Kicks on back

Sets (different style each set)

1. 4 x build, 2 x Fast, 4 x Slow, 2 x Medium
2. 2 x Slow, 2 x Fast, 2 x Slow, 1 x Fast, 1 x Slow
3. 4 x Build, 2 x Fast, 2 x Slow

Cool-down

ADVANCED

''The Casserole'' (total 2.6k)
Warm-up: 

• 12 x Swim
• 8 x Kick
• 4 x IM
• 8 x Drill (2 of each: sidekicks, fingertip drags, fewest strokes, regular swim)

Set 1:

• 4 x 4, w/ every 4th length Fast, 30s rest
• 4 x 3, w/ every 3rd length Fast, 30s rest
• 4 x 2, w/ every 2nd length Fast, 30s rest
• 4x Swim Fast

Set 2: 

• 8 x 2 Kicks
• 8 x Pull

Cool-down: Easy 4

ADVANCED
''Break It Up'' (total 3k)
Warm-up (1000)

• 5 x 8 (2 drill, 4 swim, 2 drill)

Sets:

• 16 x : 4 Build, 8 fast, 4 Medium
• 16 x : 4 Slow, 2 Fast, 2 Slow, 2 Fast, 4 Slow
• 16 x : 8 Build, 4 Fast, 4 Slow
• 8 x : 4 Pull Chosen Stroke , 4 Pull FC
• 8 x : 4 Kick Chosen Stroke, 4 Kick FC 

Cool-down: 16 FC