Swim 3 x 200mts FC with every 4th length at a
slightly faster pace to lift pulse rate with 2min
rest at the end of each distance.
Easy / Moderate Effort.
Swim 3 x (3 x 50mts) choice of stroke as 15mts
Fast 15mts Easy 15mts Fast and walk to wall to
finish: Swim 15mts Easy 15mts Fast 15mts Easy
and walk to wall to finish: Swim15mts Fast
15mts Easy 15mts Fast and walk to wall to
finish with 60sec rest after every 50mts and an
extra 60sec rest at the end of each set.
Swim 16 x 25mts FC as half length sprint / half
length easy recovery with 60sec rest after
every length. (Use hand paddles to develop
greater speed and power).
Swim 3 x 150mts 1Fly: 1BC: 1BR on your choice
of drills with 90sec rest after each distance.
Easy / Recovery Effort.
Swim 12 x 25mts alternating FC & BC or BR & BC with 20sec rest after every length. (Every third length must be Moderate Effort Kick with a float). Easy Effort
Kick with a float 10 x 25mts on your choice of stroke with 30sec rest after every length. Strong Effort for the first 15mts and Easy Effort for last 10mts.
Swim Continuously for 9min using two strokes with 2min rest at the finish and 10sec rest as required throughout the swim. Easy / Moderate Effort.
Swim 10 x 25mts as 15mts sprint swimming & 10mts easy walk to wall. Use two strokes of your choice with 40sec rest after each length or 60sec if a power walk is used. Strong Effort.
Tread Water for 4 x 30sec with 30sec rest after each half minute. Easy / Recovery Effort.
Culture impacts how players work together, behave, feel and communicate. How can you as a coach help sculpt your team culture?
Cup final season is upon us! That's why we take a look at how to best prepare your players for the end of season showdowns!
The helpful tips, ideas and drills are super useful for developing our coaching abilities and the abilities of our players.
Give it a try - it's better in the app