Swimming Forum

Happy New Year

Jo Haley — Fri, 09 Jan 2009 16:56:03 +0000

Happy New Year Everyone!

Apologies for being rather AWOL over the festive period. Thanks very much to Mike for covering for me. The good/ bad news is that I'm back on poolside this coming Monday and the build up to the season starts here!

I will be posting the next 4 months Monday Swim plan of action very soon...

Look forward to seeing you all again

Monday Swim

Poppy Holmes — Sat, 20 Dec 2008 15:53:28 +0000

In a brief break from training I noticed that Christmas had sneaked up, so a Baldrick moment was had and a cunning plan hatched. Why not go for a small half shandy after Monday's swim session, those at the earlier session (swim) can a have a couple extra while waiting for the 9.00 finishers. The Wellington was nominated and seconded in true club committee style. In the spirit of Christmas the small half shandy might be ditched for a couple of well kept pints.

All welcome

Poppy

Swim Session 8th December

Jo Haley — Mon, 08 Dec 2008 22:53:44 +0000

Warm Up - Everyone

300 swim, 200 pull (all f/c)

Lanes 1 & 2

7pm – Breast stroke (br/s)

8pm - Butterfly

Lanes 3 & 4

2 x

4 x 25m kick (1-Fly, 2-b/c, 3-br/s, 4-f/c) R.I. 10s

3 x 100m pull (1-b/c, 2-br/s, 3 f/c) R.I. 20s

4 x 25m single arm fly R.I. 15s

3 x 100m swim (1-b/c, 2-br/s, 3 f/c) R.I. 20s

2 x 25m fly R.I. 15s

Cool Down

=2.2k plus cool down

And as I have to work nights the next 2 Monday's and therefore won't be able to make poolside I'll use this opportunity to wish you all a Merry Christmas and Happy New Year and I'll see you in 2009!

Backstroke Technique

Jo Haley — Thu, 04 Dec 2008 20:18:12 +0000

I promised you this a couple of weeks back... video of effective backstroke technique. Below is a link to a YouTube clip of Ryan Lochte the American Olympic gold medallist. I want you to look at the underwater shots in particular and see how he 'throws' the water towards his feet...

http://uk.youtube.com/watch?v=7CmM_Z3Zt5U

Next Week's Monday Session (8th Dec)

Jo Haley — Mon, 01 Dec 2008 22:19:37 +0000

I will be coaching lanes 1 & 2. The 7 o clockers will be doing breaststroke and the 8 o clockers butterfly. Unfortunately I have to work nights the 2 weeks after that (Mike will be covering me) so the 7 o clock group will be doing their butterfly session after Christmas.

Swim Session 1st December

Jo Haley — Mon, 01 Dec 2008 22:14:33 +0000

Warm Up - Everyone

250 f/c, 250m choice swim

Lanes 1 & 2

2 x

2 x 150m as 50m kick on back, 50m br/s kick, 50m kick on front R.I. 20s

3 x 150m pull as 50m b/c, 50m br/s, 50m f/c

4 x 150m swim as 50m b/c, 50m br/s, 50m f/c

Cool down

Lanes 3 & 4

Butterfly!

Next weeks Mon session (24th Nov)

Jo Haley — Mon, 17 Nov 2008 22:26:27 +0000

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.....

Swim Session 17th November

Jo Haley — Mon, 17 Nov 2008 22:13:12 +0000

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

Swim Session 10th November

Jo Haley — Mon, 10 Nov 2008 22:55:32 +0000

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

Swim Session 3rd November

Jo Haley — Mon, 03 Nov 2008 22:22:51 +0000

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.