Swim 400mts Choice stroke with a broken
amount of mixed rest to a maximum of two
minutes anywhere throughout the swim.
Easy / Recovery Effort.
Swim 6 x 50mts Choice Stroke: Turnaround on
2min 30sec 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: Swim 15mts Fast 15mts Easy 15mts
Fast and walk to wall to finish and repeat this
order again). Strong Effort.
Main Set:- Swim 3 x 25mts FC plus 50mts Easy: Swim 3 x 25mts BC plus 50mts Easy: Swim 3 x 25mts Choice of Stroke plus 50mts Easy (Sprint the first 15mts or 10 Strokes and the remainder of the length swim easy, rest as is needed for your pulse rate to feel comfortable after every length).
Swim 9 x 50mts Choice Stroke as Pyramid
Sprints with 70sec rest after every two length
swim as10mts Fast 40mts Easy: 15mts Fast 35mts
Easy: 20mts Fast 30mts Easy: 25mts Fast 25mts
Easy: 30mts Fast 20mts Easy: 25mts Fast 25mts
Easy: 20mts Fast 30mts Easy: 15mts Fast 35mts
Easy: 10mts Fast 40mts Easy.
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.
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