Swim session Tuesday 26 April

By popular request a reprise of Dawn's post on Facebook. Apparently, it's not true that you needed a maths degree to work this out! Anyhow, a session for brain and body.

Warm-up

200m own choice  
Total 200m 
  
Main set

6 x 50m kick descending times on 1-3 and holding times on 4-6 all 15secs rest 
(Pick up pace from first to third and hold last three at that pace)
6 x 50m swim descend 1-3 and hold 4-6 all 10secs rest (as above)
2 x 50m Golf – 1x50m at 80% - 1x50m @ 100% record scores (Total Stroke Count + Time Taken)
4 x 50m Drill 25m/swim 25m where odd lengths 3 strokes one arm 3 strokes other, and even lengths Catch Up 2secs hold at front. 20secs rest between sets
4 x 75m Drill 50m/swim 25m odds 6 kick on side then rotate to other side, evens fists 25secs rest
2 x 100m Drill 75m/swim 25m odds single arm Left, single arm Right - 3 strokes one arm 3 strokes other, and evens Thumb 2 Thigh. 30secs rest
4 x 50m as swim 25m/drill 25m odds kick on back and evens dragging fingers. 20secs rest
4 x 75m as swim 50m/drill 25m odds kick on side and evens fists. 25secs rest
2 x 100m as swim 75m/drill 25m odds 3 single arm left, 3 single arm right, 3 strokes normal and evens thumb to thigh. 30secs rest
2 x 50m Golf both at 80% record scores. 
Total 2200m
 
Cool down 
200m front 200m back 
Total 400m

Grand total 2800m

Swim session Sunday 24th April

Here's today's session

Warm-up

200m  Continuous swimming made up of 50s breathing every 2-3-5-7 strokes
500m  The following set should be done twice (2x250m)
   * 50m    Pull-buoy arms only
   * 75m    Swim
   * 50m    Kick (arms front)
   * 75m    Swim 
Total 700m


Main set
4x400m @80% (rest 40s, 30s, 20s, 30s after each 400m set)
25m   Single arm (L)
25m   Single arm (R)
50m   Three strokes L, three strokes R
100m  Catch-up
100m Sprint
Total 1900m

Cool-down
200m  Of any other stroke but front crawl
Total 200m

Session total 2800m

Video analysis programme

 

OK so we're finally here, the week of the video filming. To refresh your memory, here are the names of those booked in. Please let me know immediately if you are unable top attend as there are a number of people who wanted places but didn't get into the first batch.

Go to training as normal and I will call you out individually during the session. Please be aware of the likely time when you will be required - each swimmer will be filmed for approximately 10 minutes. We will be using one of the end lanes. You will be swimming a broken 400-500m (depending upon your pace) and all you have to do is swim. There will be one static camera at the lane end and one moving camera to track movement - the latter will change positions a number of times to give us an all-round view of your stroke.

I hope to post short teasers on the Facebook page regularly over the next few weeks. Once the editing has been completed, you will receive a DVD with your footage and that of the other five swimmers in your session. You will be able to look at this yourself and/or use it with Chris to analyse your stroke. The target date for completion is the end of the month. The cost of the DVD is £10 and is payable to Martin on the day of your filming. If you have any questions, please leave a message below or on the club's Facebook page.


Sunday 7th April
Allan Manson
Dawn McDonald
Sandie Donald
Harold Paul
Norman Neilson
John Stitt

Tuesday 9th April
Alison Crooks
Andy Black
Theresa Lavert
Paula Voce 
Stuart Garner
Paula Neill

Sunday 14 April
Craig Stitt
Brian Johnson
Mhairi Duff
Chris Ross
Andy Fairgrieve
Andrew Webster 


I look forward to seeing to in your session.


 

Training schedule 2 April

 

 A schedule with 'a bit of a kick' today

Warm-up
Swim 150m

Drill 3x (50m front kick/50m back kick, 50m side (L) kick for 6 kicks then repeat for side (R) for distance, 50m swim @ 6 kick beats to 2 arm strokes)

Total 600m

Main set
Lane 1 and 2: 8x150m off 2:40 (25m kick, 125 swim)
Lane 3: 6x150m off 2:40 (25m kick, 125m swim)
Lane 4: 4x150m off 3:00 (25m kick, 125m swim)

5x50m sprint
6x25m sprint (racing in pairs)
Total 1600m/1300m/1000m

Cool down
Got anything left in the tank?

50m swim
Total 50m

Session total 2250/1950/1650


Unfortunately, we went too well in lane 3 and so ended up doing 8x150m for the main set, not 6x150m!