POOL SIDE WARM UP

PLEASE ENSURE YOU PERFORM THE WARM UP PRIOR TO ALL SESSIONS.

  • Gently warm up your shoulders by slowly rotating both arms clock wise then counter clockwise in a gentle “windmill” motion.
  • Pull your arms one at a time across your chest and slowly move your head left to right. Repeat 3 times
  • Place your hands on your hips and circle your hips 5 times clockwise and 5 times counter clockwise
  • Enter the pool and hold on to the side. Gently lie prone in the water with your arms out stretched and perform gentle kick drill for 2 mins.

Helpful Videos

PLEASE WATCH THE BELOW DRILLS AND FOLLOW THEM IN THE POOL

DOGGY PADDLE

CATCH UP

ZIPPERS

KICK


Swim Set 1

Technique Drills

USING A PULL BUOY placed high between your legs (see link on use of Pull Buoy)

4 x 25 meters Doggy Paddle include 30 secs rest after each 25 meter length

USING A KICK BOARD

4 x 25 meters of kick using kick board + 30 secs rest after each 25 meter length

Main Swim Set

Try to use the technique you learned during the kick board set in when completing the next section.

Swimming front crawl complete the following sets 5 to 6 times

25 meters + 15 secs

50 meters + 30 secs rest

25 meters + 1 min rest.

Cool Down

5 MINS EASY BREAST STROKE


Swim Set 2

Technique Drills

Between 4 and 6 SETS USING PULL BUOY

25 meters ZIPPERS + 30 secs rest

Main Swim Set

Try to use the techniques learnt from completing the above drill section

Swimming front crawl complete the following sets 3 times

25 mts + 15 secs rest

50 mts + 30 secs rest

50 mts + 30 secs rest

25 mts    1 min rest.

Swimming front crawl complete the following sets 3 times

25 mts + 15 secs rest

50 mts + 30 secs rest

25 mts    1 min rest.

Cool Down

Hold the kick board across your chest and kick gently while lying on your back for 4 lengths.


Swim Set 3

Technique Drills

Using a Pull Bouy complete the following set 3 times.

25mts ZIPPERS + 30 secs rest

25mts CATCH UP + 30 secs rest

Using a pull Bouy complete the following set 4 times

25mts DOGGY PADDLE + 30 secs

Main Swim Set

Swimming front crawl complete the following sets 5 times

25 meters + 15 secs rest

50 meters + 30 secs rest

25 meters  + 1 min rest.

One you have completed the above set 5 times rest for 2 Minutes

Swimming front crawl complete the following sets 6 times

50meters with 1min rest between every 50 meters

Cool Down

5 MINS EASY BREAST STROKE


Swim Set 4

Technique Drills

Using a Pull Buoy complete the following set 4 times.

25mts ZIPPERS + 30 secs rest

25mts CATCH UP + 30 secs rest

Main Swim Set

TRY TO USE THE TECHNIQUE FROM THE DRILLS IN THE FRONT CRAWL SET

25 meters + 10 secs rest

8 X 50 meters + 20 secs rest at the end of each 50

25 mts    1 min rest.

Cool Down

25meters kick + 30secs rest. Repeat for 5 mins.


Swim Set 5

Technique Drills

2 lengths easy kick with board start very slow and build up to hard

1 MIN REST

4 x 25 meters Using the kick board kick as fast and hard as possible and recover for 1 minute after each length.

Main Swim Set

Swimming front crawl complete the following sets 3 times

25 meters + 15 secs rest

50 meters + 30 secs rest

50 meters + 30 secs rest

25 meters 1 min rest.

Swimming front crawl complete the following sets 3 times

25 meters + 10 secs rest

50 meters + 20 secs rest

25 meters 1 min rest.

Cool Down

5 MINS easy breast stroke.