Tag: Haynes

Age Group Breaststroke Set with Caradon Swim Club

Posted on by rdwoodruff

Keith Haynes
Head Coach
Caradon Swim Club

Below is a Breaststroke set I ran this evening with my age group swimmers – although I think age group is different in the US, so 11 – 14 year olds. They said they really liked it and that it was easy! Outrageous.

I love doing descending work with this age group, as when it comes to a race situation they really understand the concept of applying more effort throughout a race to maintain speed even though they are getting tired. Just like when we do descending work in training!

Clearly I was too generous with the turnaround times, but I will get them back on Tuesday and Friday. So adjust turnaround times to suit your swimmers capabilities or where they are in their training programme…

1 x 100 as 50 F/S – 50 BK on 2.00

4 x 25 BR/S Descend 1 – 4 to sprint speed on 45

2 x 100 as 50 F/S – 50 BK on 2.00

4 x 50 BR/S Descend 1 – 4 to sprint speed on 1.30

3 x 100 as 50 F/S – 50 BK on 2.00

4 x 75 BR/S Descend 1 – 4 to sprint speed on 2.15

3 x 100 as 50 F/S – 50 BK on 2.00

4 x 50 BR/S Descend 1 – 4 to sprint speed on 1.30

2 x 100 as 50 F/S – 50 BK on 2.00

4 x 25 BR/S Descend 1 – 4 to sprint speed on 45

1 x 100 as 50 F/S – 50 BK on 2.00

Editor’s Note: This set was first published to the blog in June 2014.

Not the 12 Days of Christmas!

Posted on by rdwoodruff

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!

 

Age-group Breaststroke Set from Caradon Swim Club

Posted on by rdwoodruff

Keith Haynes
Head Coach
Caradon Swim Club

Below is a Breaststroke set I ran this evening with my age group swimmers – although I think age group is different in the US, so 11 – 14 year olds. They said they really liked it and that it was easy! Outrageous.
I love doing descending work with this age group, as when it comes to a race situation they really understand the concept of applying more effort throughout a race to maintain speed even though they are getting tired. Just like when we do descending work in training!
Clearly I was too generous with the turnaround times, but I will get them back on Tuesday and Friday. So adjust turnaround times to suit your swimmers capabilities or where they are in their training programme…
1 x 100 as 50 F/S – 50 BK                                             on 2.00
4 x 25 BR/S          Descend 1 – 4 to sprint speed                      on 45
2 x 100 as 50 F/S – 50 BK                                             on 2.00
4 x 50 BR/S          Descend 1 – 4 to sprint speed                      on 1.30
3 x 100 as 50 F/S – 50 BK                                             on 2.00
4 x 75 BR/S          Descend 1 – 4 to sprint speed                      on 2.15
3 x 100 as 50 F/S – 50 BK                                             on 2.00
4 x 50 BR/S          Descend 1 – 4 to sprint speed                      on 1.30
2 x 100 as 50 F/S – 50 BK                                             on 2.00
4 x 25 BR/S          Descend 1 – 4 to sprint speed                      on 45

1 x 100 as 50 F/S – 50 BK                                             on 2.00

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Freestyle Hidden Challenge Set

Posted on by rdwoodruff
Keith Haynes
Head Coach
Caradon Swimming Club

Ask the swimmers to complete the 200 F/S best effort without indicating what comes next or they will swim deliberately slower than they are capable of. After that record the times achieved on the subsequent distances, 150, 100 and 50m

Set 1

1 x 200 F/S Best Effort for Time

1 x 150 F/S faster than 3/4 of 200m Time on 3.00

1 x 100 F/S faster than 1/2 of 200m Time on 2.00

1 x 50 F/S faster than 1/4 of 200m Time on 60

1 x 200 Recovery

Set 2

1 x 50 F/S faster than time achieved in set 1 on 60

1 x 100 F/S faster than time achieved in set 1 on 2.00

1 x 150 F/S faster than time achieved in set 1 on 3.00

1 x 200 F/S faster than time achieved in set 1 on 4.00

1 x 200 Recovery

Set 3

1 x 200 F/S faster than time achieved in set 2 on 4.00

1 x 150 F/S faster than time achieved in set 2 on 3.00

1 x 100 F/S faster than time achieved in set 2 on 2.00

1 x 50 F/S faster than time achieved in set 2 on 1.00

1 x 200 Recovery

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