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.
4 comments:
Good day !.
You may , perhaps curious to know how one can reach 2000 per day of income .
There is no need to invest much at first. You may start to get income with as small sum of money as 20-100 dollars.
AimTrust is what you haven`t ever dreamt of such a chance to become rich
AimTrust represents an offshore structure with advanced asset management technologies in production and delivery of pipes for oil and gas.
Its head office is in Panama with affiliates everywhere: In USA, Canada, Cyprus.
Do you want to become really rich in short time?
That`s your chance That`s what you really need!
I feel good, I began to take up income with the help of this company,
and I invite you to do the same. If it gets down to select a proper companion utilizes your money in a right way - that`s it!.
I earn US$2,000 per day, and my first deposit was 1 grand only!
It`s easy to join , just click this link http://wivydozimo.freehostyou.com/aqorika.html
and go! Let`s take this option together to feel the smell of real money
Good day !.
might , probably curious to know how one can reach 2000 per day of income .
There is no initial capital needed You may commense to receive yields with as small sum of money as 20-100 dollars.
AimTrust is what you haven`t ever dreamt of such a chance to become rich
AimTrust represents an offshore structure with advanced asset management technologies in production and delivery of pipes for oil and gas.
Its head office is in Panama with affiliates everywhere: In USA, Canada, Cyprus.
Do you want to become a happy investor?
That`s your choice That`s what you desire!
I feel good, I started to get income with the help of this company,
and I invite you to do the same. It`s all about how to select a proper partner utilizes your savings in a right way - that`s the AimTrust!.
I earn US$2,000 per day, and my first investment was 500 dollars only!
It`s easy to start , just click this link http://qewagivoky.exactpages.com/ewovon.html
and go! Let`s take this option together to get rid of nastiness of the life
Hello !.
You re, I guess , probably curious to know how one can manage to receive high yields .
There is no need to invest much at first. You may begin earning with as small sum of money as 20-100 dollars.
AimTrust is what you haven`t ever dreamt of such a chance to become rich
The company represents an offshore structure with advanced asset management technologies in production and delivery of pipes for oil and gas.
It is based in Panama with structures everywhere: In USA, Canada, Cyprus.
Do you want to become a happy investor?
That`s your choice That`s what you desire!
I feel good, I started to take up real money with the help of this company,
and I invite you to do the same. It`s all about how to select a proper companion who uses your savings in a right way - that`s AimTrust!.
I make 2G daily, and what I started with was a funny sum of 500 bucks!
It`s easy to get involved , just click this link http://dedoribew.freewebsitehosting.com/ohujysa.html
and lucky you`re! Let`s take this option together to become rich
Good day !.
You re, I guess , perhaps very interested to know how one can manage to receive high yields .
There is no need to invest much at first. You may begin to get income with as small sum of money as 20-100 dollars.
AimTrust is what you haven`t ever dreamt of such a chance to become rich
The company incorporates an offshore structure with advanced asset management technologies in production and delivery of pipes for oil and gas.
It is based in Panama with offices everywhere: In USA, Canada, Cyprus.
Do you want to become an affluent person?
That`s your chance That`s what you wish in the long run!
I feel good, I started to get real money with the help of this company,
and I invite you to do the same. It`s all about how to choose a proper partner who uses your funds in a right way - that`s the AimTrust!.
I make 2G daily, and what I started with was a funny sum of 500 bucks!
It`s easy to join , just click this link http://nifodomiw.1accesshost.com/ebefova.html
and lucky you`re! Let`s take this option together to get rid of nastiness of the life
Post a Comment