MASTER CLASS SERIES DEC 6th 2009 at CHARING CROSS SPORTS CLUB
9am - 12pm
9am - 12pm
TRI SWIMMING ALL YEAR - the pathway to success.
Session outline
Welcome to new members
Individual feed back from the last 4 weeks practice – swim diary reviews .
Review of Aims – summary.
Re cap on the main basic swimming principles.
CONTROL Key to race and pool work
Have you got it / and if so …where do you lose it ?
Q & A
Land warm up exercises and stretches – on pool side.
Practical
WU and drills re cap KOS ( left & right – with zoomers/ fins )
6 KOS – pull & rotate
CU ( catch up ) – 2” hold at front of stroke.
New drills SA ( single arm ) a) leading arm ahead b) arm by side.
Fists and fingers
Use of hand paddles
M/S CONTROL swimming
Use of the clock - S/C (stroke count ) – RPE – Golf games
The 3 R’s Range – Rhythm – Relaxation = Control
25’s – 50 ‘s 75 ‘s and 100 data swims
S/D Swim down.
Plenary session after changing. Issue of training sessions for the next 4 weeks + .Q & A
Equipment required for the session. Heart rate monitor and watch – training diary for swimming over the last 4 weeks .Pen & Paper.
Pull buoy – zoomers or small fins , drinking bottle full of energy drink.
Any questions or queries from the above – just contact me by phone or e/m
Mob 0797-985-4567.
Best regards
Bill & Dunk.
