Algebraic Relay Descenders

Coach Josh Sinclair

Decided to have some fun with relays the other morning as we have 2 big relay meets coming up in the next fortnight.  It was great to get some quality changeover practice, as well as get some quality work done.

Tuesday morning is 45min dryland session followed by a 1 hour swim session.  Boys worked off their p1500 times as cycle times (A,B,C) next time I will probably make the cycle times a little more challenging (maybe use p200).

I had 20 swimmers attend so ran 4 teams of 5 at a cycle time of..

2xA+2xB+1C = cycle time

1.30+1.40+55 = 4.05

Rounded down to 4min time cycles.  Was surprised how challenging it was for the boys to descend as a team as they all needed to step up each round collectively in order for a faster overall team time.

200 Race Pace Set with Coach Sinclair

Josh Sinclair

Working at an all boys school with some talented boys aged 10-14.  This is a 200 LC pace set I did with them that had them blowing… but they loved it.  Had a good teaching element to it as well in how to attack their 200.  I jokingly nicknamed this the ride the unicorn set as I challenged the squad to try and get 50’s 2-4 to be as close in time as possible to the 1st 50.

Decoding the set

TS = team swim

MPT = mid pool turn

DK = dolphin kicks

DS = dive start

FS = float start

PS = push start

DPS = distance per stroke

F.A.T = for a time

PBB = pull buoy + band

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Age Group Kick Set from Results H20 and Coach Josh Sinclair, Queensland, Australia

Josh Sinclair
Head Coach
Results H2O Swimming
Queensland, Australia

This is a kick set that we did on Saturday… It is a 2km kick set that works on hypoxic, balance and body position and quality.   When doing kick sets I like to always ensure it is challenging and engaging to the individual, so rather then just kick to a cycle or for distance I get them to hold under their pace 200, the “I don’t like kick” kids held pace 200 +5 or +10 and the “I hate kick” kids wore short Finz.