SWIMMING TRAINING

[Steve the Secretary]

Swim Session 1/10/09

400 Swim Kick Pull Swim

4 x 50 25 Swim 25 Polo +15
4 x 50 25 Drill 25 Swim +15

Lifts

2 x
(25+5, 50+10, 75+15, 100+20, 75+15, 50+10, 25 + 30
4 x 100 on Rolling 25s
e.g 25 Hard, 150 Easy `+20
25 Easy, 25 Hard 100 Easy
50 Easy 25 Hard 25 Easy
75 Easy 25 Hard) +60 )

Total 2400

[Steve the Secretary]

Swim Session 8/10/09

400 Warm Up

4 x 50 Increase speed 2 secs each 50

6 x 50 + 20 Kick and FIns
400 Paddles and Pullbuoy

10 (9/8) x 50 on 55 or 60 (70/80)

2 Minute rest

Repeat

Swim Down

[Steve the Secretary]

Swim Coaches Oct/Nov

1/10/09 Steve Smith
8/10/09 Steve Smith
15/10/09 Ollie Smith
22/10/09 Steve Smith
29/10/09 Andy CAmpbell
5/11/09 Ollie Smith
12/11/09 Andy Campbell
19/11/09 Andy Campbell

[OllieS]

Swim training 15/10/09

W/up,

100 swim / 50 kick / 100 pull / 50 DABS / 100 swim


8 x 25 on 50/40/30/30
Count strokes + try to lower by 8th 25.


main set,

1 x 50 Drill (own choice) +30
2 x 50 @80% (70 / 60 / 50 / 45 - times not including rest) +30
2 x 100 @90% (2 / 1:50 / 1:35 / 1:25 - times not including rest) +30

Do above set x 4. Take 1 min between sets


8 x 25 on 50/40/30/30
Count strokes + try to keep count as per 8x25 at start of session


Cooldown

[OllieS]

Swim training 5/11/09

W/up,

100 Swim / 50 Kick / 100 Pull / 50 DABS / 100 Swim


Drills,

1 x 50 Drill +20
1 x 50 on 60/65/75/85 (70% effort) - Concentrate on technique / body position
1 x 50 Drill +20 - re-enforce same drill skill
1 x 50 on 60/65/75/85 (80% effort) - Increase effort whilst maintaining technique
take 30 seconds rest

Do above drill set x4 (Drills are (1)S.A / (2)Catchup / (3)Zipps / (4)Fists)


Mainset,

2 x 25 on 30/35/40/45
2 x 50 on 60/65/75/85
2 x 75 on 90/95/1:45/2
2 x 100 on 2/2:05/2:30/2:45
1 x 200 on 4/4:10/ - / - /
2 x 100 on 2/2:05/2:30/2:45
2 x 75 on 90/95/1:45/2
2 x 50 on 60/65/75/85
2 x 25 on 30/35/40/45

1 x Easy, 1 x Hard for each (eg 1st 25 easy, 2nd 25 hard)
200 is steady pace

Cooldown

[TimB]

From Thurs 12/11/09 (Andy C):
Warm Up
L3&4: 500, as 100 each of S/P/K/P/S
L1&2: 400 as S/P/K/S

Drills
2x75 drill/swim/strength (25 each) + 20s
2x50 technique/build (25 each) + 20s
100 IM

Main Set - L4 (L3) [L2] {L1}
10x100:
4 @ 1:50 (2:00) [2:05] {2:10} aiming for 1:45-1:48 (1:55-1:58) [2:00-2:03] {2:05-2:07}
3 @ 1:55 (2:05) [2:10] {2:20} aiming for 1:43-1:46 (1:50-1:55) [1:55-2:00] {2:00-2:05}
2 @ 2:00 (2:10) [2:20] {2:30} aiming for 1:40-1:44 (1:45-1:50) [1:50-1:55] {1:55-2:00}
1 @ best pace +60

200 pull & paddles

6x50 on 70 (75), hard/steady/easy/hard/steady/easy

[OllieS]

Swim session Dec 3rd

W/up
100 Swim / 50 Kick / 50 Pull / 50 DABS / 50 Swim


Drills

25m S.A 25m swim (+15) x2
25m Fists 25m swim (+15) x2
25m Catchup 25m swim (+15) x2


Mainset

200 paddles +60
2 x 50 on 60/65/70/70 (2nd 25m hard for each)
2 x 100 on 2/2:10/2:20/2:40 (2nd 25m hard for each)
1 x 150 on 3/3:15/3:40/ - (2nd 25m hard)
2 x 100 on 2/2:10/2:20/2:40 (2nd 25m hard for each)
2 x 50 on 60/65/70/70 (2nd 25m hard for each)

Do above set in full x2. Take 1 min between sets


Cooldown


Total 2500m

[OllieS]

Swim training 07/01/10

W/up,
100 swim / 50 kick / 50 pull / 100 drill / 100 swim


main set,

1x25 (hard) +10
2x50 (25 Easy 25 hard / 25 hard 25 hard) +30
3x75 (E E H / E H H / H H H) +30
4X100 (E E E H / E E H H / E H H H / H H H H) +30
1X200 recovery +60
4x100 (H H H E / H H E E / H E E E / E E E E) +30
3X75 (H H E / H E E / E E E) +30
2X50 (H E / E E) +30
1X25 (Easy)

Cooldown

Total 2100m

[Doonhamer]

Carrying on from Steves email about Swim Sessions, the Mold Masters swim sessions are;

Monday 21:00 - 22:00
Thurs 21:00 - 21:45
Sat 17:00 - 18:00

I've been going along to the Monday session for the past couple of months - along with a few other Gwyn Evans refugees - & I'm finding it pretty good.

[yvie]

hello, hello, hello.

How much are the swim sessions for Ysgol Clywedog and Mold? Just so I don't turn up short of change....

[Doonhamer]

Yvie, I've got a Flintshire "Actif"card, it's the Flintshire equivalent of the Wrecsam "Pure" card. The MM sessions cost me £3.10 for one or £24.50 for ten. I'm not sure how much it'll be without the "Actif" card......I don't even know what "Actif" means, I'm not really Welsh you see .

Tidy.

[OllieS]

Swim session 4/2/10

W/up,
100 swim / 100 pull / 100 drill / 100 swim


1x50 head-up each 4th stroke +10
1x50 technique +10
1x50 max effort +30
Above set x3


400/300/200m pull + paddles


10x100m
(lanes 4+3)
3 on 2/2:10
4 on 1:50/2
3 on 2/2:10

(lane 2 8x100)
2 on 2:45
4 on 2:30
2 on 2:45

(lane 1 6x100)
2 easy +30
2 hard +30
2 easy

Cooldown

[OllieS]

W/up,
100 swim / 100 Pull / 50 kick / 50 DABS / 100 swim


Drills,
4x50 (25 drill, 25 build) +20
1x100 Bi-lateral +20
above set x2.


Mainset,
4x25 on 30/30/40/45
4x50 on 60/60/70/80
4x75 on 90/90/1:45/2
4x100 on 1:50/2/2:20/ -
4x70 on 85/90/1:40/2
4x50 on 55/60/65/75
4x25 on 30/30/40/45

Cooldown

Total 2600m

[OllieS]

Swim training 22/4/10

W/up
400m SPKS

Drills,
6x50 as 25m Drill, 25m Technique
(SA left, SA right, catchup, zips, fists, headup)

Mainset,
8x50 (4 on 60/65/75/85, 4 on 55/60/70/80)
4x100 (2 on 2/2:10/2:30/2:50, 2 on 1:50/2/2:20/2:40)
2x200 on feet (1 on 4/4:40/5/-, 1 on 3:30/4/4:40/- )
4x100 (2 on 2/2:10/2:30/2:50, 2 on 1:50/2/2:20/2:40)
8x50 (4 on 60/65/75/85, 4 on 55/60/70/80)

Cooldown

Total 2700m

[TimB]

From 29/7/10:

W/U - 400m steady, any stroke

Drills - 4 x 50m as 25m technique, 25m build +15sec

Main Set
8 x 50m on 55s/60s
4 x 100m on 1:45/1:55
2 x 200m on 4:00 / 4:15
4 x 100m on 1:45/1:55
8 x 50m on 55s/60s

Cool down - 100m easy