Friday, 4 December 2009

SWIMMING MASTER CLASS SERIES DEC 6th 2009

MASTER CLASS SERIES DEC 6th 2009 at CHARING CROSS SPORTS CLUB
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.


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