Swordfish

Recommended:1-2 sessions per week

Session length:45 minutes

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Equipment:

- Goggles

- Swim cap

- Drink bottle

- Mesh swim bag

- Fins

- Pull buoy

- Kicking paddles

 

Coach's Goals:

• - Technique under pressure - Structured training sets

• - Improve and learn turns in all strokes

• - Pullouts for breaststroke

• - Pace clock introduction

• - Focused kick/pull sets and mental disciplineSkills to Graduate:

• - Push-offs and turns to 5m

• - Master stroke turns in all strokes

• - Complete full fly and breast sets

- 200m freestyle, 100m backstroke

• - Swim sets off pace clock (5 sec gaps)

• - Lead lane, complete assigned sets

• - 1k-1.5k workouts

• -Swimzone gala attendance