Tag: Sinclair

Speed Checkpoints

Posted on by rdwoodruff

Josh Sinclair

I did this set with my age 9-13 boys on Saturday.  There season is effectively finished, with their major champs swum, so I was looking for ways to keep them motivated and keep them in the water till our squad break over Easter…
This set worked really well..
Warm Up
DPS = distance per stroke
Base drill = any freestyle drill that targets streamline eg catch-up
MPT+6 = mid pool turn + 6 dolphin kicks
Stroke drill = any freestyle drill that targets length and catch eg 2La 2 Ra
20×25 designed to get their heart rate up.  Fly HVO (15m fast no breath) was to focus on fast starts, also believe that fly is great way for young swimmers to feel and find their anchor and not slip on the 1st strokes out of their breakout.  Cat n Mouse is a game we play where the swimmers scull in one line across the pool, at some point before the 15m mark into the wall, the nominated “mouse” must sprint to the wall and try and beat the “cats”.  They must go before the 15m mark so the closer they get to the mark the more the cats are ready.  This obviously focuses on finishing, and it is also interesting to see the different tactics of the mouse on when to take off for the wall
Main Set 

target was PB+1, and worked off about a 4min cycle.

The 15m was 1/4 PB +0.5 or better to progress…
The 25m was 1/2 PB +0.5 or better to progress…
The 35m was 3/4 PB + 0.5 or better to progress…
The 50m was PB+1 to progress to warm down.
sinclair190411
Conclusion
Set really had the boys motivated and excited from the moment I explained it.  1st 15m checkpoint on average took about 3 attempts, which gave me the opportunity to teach and correct dive and breakout techniques and boys were a lot more receptive.. because of the incentive.  The 25m and 35m check points were all achieved on average in 2 attempts, and the 50m on average 4 attempts, which allowed me to talk about the value of holding their length and rating up into the wall..
Information overload maybe, so apologies if that’s the case, figure the more information provided, the greater opportunity for specific feedback..
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Algebraic Relay Descenders

Posted on by rdwoodruff

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

Posted on by rdwoodruff

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

Posted on by rdwoodruff

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.