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Ability Levels:
C: defined as swimmers that are new to the team, are not in shape yet. Need
to develop a good streamline position, a strong steady kick of
Freestyle, Backstroke, and Breaststroke. Aim at completing 50 yards
Freestyle, 50 yards Backstroke, 50 yards Breaststroke, 25 yards
butterfly kick, and obey lane circle swimming.
B: defined as swimmers in fairly good shape, can do all the C level skills.
Aim at completing 100 yards Freestyle, 100 yards Backstroke, 100 yards
Breaststroke, 25 yards Butterfly and 100 yards IM. Do flip turns, and a
basic racing dive.
A:
defined as swimmers who are advanced, can do all the B level skills. Aim
at competing 200 yards Freestyle, 200 yards Backstroke, 200
Breaststroke, 50 yards Butterfly, and 200 IM. Execute a clean dive, a
good flip turn front and back. Be comfortable reading and doing the
workouts independently.
Habits:
 | Be on time |
| Stretch before
swimming 5 – 10 minutes |
| Know your lane
and put your equipments near it. |
| Finish every
potion of the workout – no cheating |
| Make new friends
- 2 or more |
| Use the restroom
only during breaks or emergency |
| Know everybody’s
name |
| Be respectful |
Goals for this
session:
| Have fun |
| Work on
efficient, smooth strokes |
| Aim for more
distance |
| Swim faster but relaxed |
| Swim a 200 IM and
a 200 FR comfortably |
Schedule for winter 2007
|
Weeks |
Monday |
Wednesday |
Friday |
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1 |
Streamlining Front &
Back. Diving practices
Swim a T–30 |
Streamlining front & back, Kicking drills FR & BK
100 swims FR, BK |
Flips, turns and time
trials
100 FR, 100 BK |
|
2 |
Streamlining & stroke
drills BR, Fly.
Time trial – 50 BR, 50 Fly |
Stroke drills and time
trials
100 BR, 50 FR |
Stroke drills and time
trials
200 IM, 200 FR
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3 |
Flip turns, Diving &
stroke Drills –
100 FR, 100BK
|
Stroke drills and
distance
50 Fly, 100 BR, 200 FR |
Stroke drills and
distance
200 FR, 100 BR, 100 BK |
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4 |
Streamlining, Diving, stroke
drills and distance
200 FR, 200 BK |
Stroke drills and
distance
200 FR, 200 BR |
Stroke drills and
distance
400 FR, choice |
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5 |
Starts, turns & short
sprints 50 FR, 25 FLY |
Starts, turns & short
sprints
50 BK, 50 BR |
Starts, turns & distance
200 FR, 100 IM |
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6 |
Progressive & distance
200 IM, 200 FR |
Progressive & distance
200 IM, 200 BK |
Progressive & distance
200 FR, 200 FR |
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7 |
Neg. Splits & Sprints
150 FR, 50 BR |
Neg. Splits & Sprints
150 BK, 25 FLY |
Neg. Splits & Sprints
150 BR, 50 FR |
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