12.24.2016

Not the 12 Days of Christmas!


Keith Haynes
Head Coach
Caradon Swimming Club
 
Here is a session for any coaches looking for something different to the 12 days of Christmas!
 

Friday 23rd December 2016 – Performance
Keith’s Christmas Carol Session
IM – 1 x 800 Reverse IM – fly as 3 Left, 3 Right, 3 Full
Not F/S – 1 x 200 Choice (Not F/S)

Tumbles – 6 x 20m Max Speed Tumbles from and too 10m
Hard – 4 x 100 Choice All Out Max Effort on 2.00
Easy Swim – 1 x 200 Easy as 50 BK – 50 F/S – 50 Kick – 50 F/S

BK and BR/S – 4 x 75 as 1. 75 BK, 2. 50 BK – 25 BR/S, 3. 25 BK – 50 BR/S, 4. 75 BR/S on 1.30
Long Distance – 1 x 800 F/S + Paddles
Easy Swim – 1 x 150 Easy as 50 BK – 50 F/S – 50 Kick
Arms Only – 4 x 50 F/S Pull breathing 1. 3/3, 2. 3/5, 3. 3/7, 4. 3/ No Breathing on 60
Kick – 8 x 25 Fast Kick + Fins on 40

Medley Relay – (1 x) 4 x 50 Medley Relay
IM – 2 x Suicide IM’s as 25 Fly on 28, 25 BK on 26, 25 BR/S on 24, 25 F/S on 22
Decsend – 4 x 75 F/S Descend 1 – 4 on 1.30
Winning – N x 25 Races, once you win a race you get to rest!
IM – 1 x 300 IM
No. 1 – 1 x 200 No. 1 (Not F/S) distance per stroke
Two Handed Turns – (2 x) 4 x 20m as 1. Fly, 2. Fly – BK, 3. BR/S, 4. BR/S – F/S from and too 10m
Easy Swim – 1 x 100 Choice Easy
Recovery – 1 x 250 as 50 BK – 50 F/S – 50 DA BK – 50 F/S – 50 BK

Merry Christmas and Happy New Year!


 

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