Next week I will be coaching Lanes 1 & 2. Owing to last week's slight problem the 7 o clockers will be doing backstroke but the 8 o clockers will be doing breaststroke.....

Warm Up - All - 300m swim, 200m pull, 100m kick

Lanes 3 & 4 - br/s then 200m f/c, 100m alternate br/s, f/c, 150m f/c, 100m br/s, f/c, 3 x 100m or 50m as 1 f/c, 1 br/s, f/c, 1 choice

Lanes 1 & 2 - 7 o clock

400m swim

400m alternate drill/ swim

300m swim

300m alternate b/c, f/c

200m swim

200m pull

4 x 100m fast on 1:50, 1:55

Lanes 1 & 2 - 8 o clock

4 x 25m kick on back R.I. 15s

2 x 25m corkscrew R.I. 10s

200m f/c

4 x 25m single arm b/c thinking about "throwing" water towards feet

3 x (200m f/c rest 30s, 100m b/c rest 20s)

4 x 50m as 25m b/c pull, 25m f/c pull

2 x (200m f/c rest 20s, 100m b/c rest 20s)

8 x 50m as 25m choice, 25m f/c R.I. 20s

200m f/c fast

First of all my apologies to the 7 o clock swimmers who had to do their own session after I had traffic issues of major proportions - sorry guys - I may reshuffle the coaching schedule to account for this...

8 o clockers - Warm up (All)

500m swim increase pace at half way

Lanes 1 & 2 - Backstroke session plus T10 test - Further backstroke info to follow later in the week

Lanes 3 & 4

(with fins)

4 x 25m kick on back R.I. 15s

2 x 25m corkscrew R.I. 15s

4 x 25m single arm b/c thinking about 'throwing' the water towards your feet

3 x 200m f/c R.I. 30s

4 x 50m as 25m b/c pull, 25m f/c pull R.I. 15s

2 x 200m f/c R.I. 20s

8 x 50m as 25m b/c, 25m f/c R.I. 15s

200m f/c

= 2.95k + cooldown

Warm Up - Everyone

400m swim, 4 x 25m descending R.I. 5s

Lanes 1 & 2

3 x 100m as 25m thigh touch, 25m finger drag, 50m full stroke R.I. 20s

300m steady swim thinking about arm recovery

3 x 150m as 50m doggy paddle, 50m fists, 50m full stroke R.I. 20s

300m steady swim thinking about the underwater phase of the stroke

6 x 100m descending 1-3, 4-6 on 1:50/ 1:55

= 2.75k plus cooldown

Lanes 3 & 4

Backstroke - kick from hips not knees, thumb out little finger in, lane rope pull, throw towards floor, continuous action.