Good to see everyone back in the pool! This week we worked on streamline for Free, the key works to remember are drop, pop and three Dolphins kicks. Also, we reinforced the same technique with Butterfly and Back stroke at every time our swimmers push off the wall. The swam 10x100 Free with short rest but maintaining good technique. with good tumble turns from every wall. Good to see a lot of swimmers participate in the club night on Friday.
The swimmer of the week is Sophia Amos.
Well done!!
Coach Monica
Starting again is tough isn't it!!! It seems we just start to get ahead and then we have another holiday.
A largely aerobic week with some quite high intensity aerobic sets (Tuesday and Thursday PM sessions). These made tougher by morning sessions with Tony.Though the timing of a club night so early doesn't produce amazingly fast times, there were good performances and some gutsy effort by swimmers tackling events for the first time.
We had a fantastic turn-out for both senior and junior squads on Saturday for practice on one of the season's nicest mornings. Well done!
Alex and I have continued to ask for focus on details that should now be part of good habits: strong push-offs, 3 fly kicks and 2 strokes before breathing (Fr/S), tight fast turns, and race finishes. Lets make that a focus, along with the feedback that you get each session from your coach.
We will begin our penultimate land training cycle tomorrow (for those who attend that session) - less reps, more load = less fatigue and more strength. This will continue through until SNAGS.
We will mirror last week's plan this week. There should be some improvement in performance over the same sets.
I have mentioned the importance of recovery and massage to some swimmers. In particular, the deep muscles shown on the right of the diagram. Actually all of the muscles listed should get some work every week or two from a masseuse to prevent knots (muscle spasm) and scar tissue; and to allow full range of motion. Foam rollers should be used daily.
Look forward to a great week of preparation
