Shannon Rollason – Chandler Swimming ClubShannon Rollason – Chandler Swimming Club

Chandler Swimming ClubChandler Swimming Club

Development In and Out of Development In and Out of the Waterthe Water

Chandler Swimming ClubChandler Swimming ClubDevelopment In and Out of the WaterDevelopment In and Out of the Water

In the Beginning…In the Beginning…

Low Club Self-EsteemLow Club Self-Esteem Low Membership Low Membership Financial Debt Financial Debt CommitteeCommittee

Form executive committeeForm executive committee Training EnvironmentTraining Environment

1993-19971993-1997 1997-20001997-2000 2000-20042000-2004

Coaching StructureCoaching Structure Personal / Club GoalsPersonal / Club Goals

1993-19961993-1996 1996-20001996-2000 2000-20042000-2004

Parental DevelopmentParental Development Land WorkLand Work

Weights, Physiotherapy, PilatesWeights, Physiotherapy, Pilates

NutritionNutrition Parents and Swimmers – Greg ShawParents and Swimmers – Greg Shaw

Club Nights, Club Championships, Club Nights, Club Championships, Club RecordsClub Records

High PerformanceHigh Performance

National ResultsNational Results

Age Group Coach of the Year – 1999, Age Group Coach of the Year – 1999, 2001, 2002 (Based on Medals at Age 2001, 2002 (Based on Medals at Age Nationals)Nationals)

1996 Australian Shortcourse Champion 1996 Australian Shortcourse Champion ClubClub

Brisbane Club Premiers 1995, 1997, 1998, Brisbane Club Premiers 1995, 1997, 1998, 20042004

18 Swimmers on Senior National Teams18 Swimmers on Senior National Teams

RecordsRecordsFemale Australian Club Relay Female Australian Club Relay

RecordsRecords Long CourseLong Course

14 & Under 4 x 50 FS Relay 1:48.18 (2001)14 & Under 4 x 50 FS Relay 1:48.18 (2001) 14 & Under 4 x 50 Med Relay 2:01.19 (2001)14 & Under 4 x 50 Med Relay 2:01.19 (2001) 18 & Under 4 x 50 FS Relay 1:42.30 (2002) 18 & Under 4 x 50 FS Relay 1:42.30 (2002) 18 & Under 4 x 50 Med Relay 1:56.34 (2003)18 & Under 4 x 50 Med Relay 1:56.34 (2003) Open 4 x 100 FS Relay 3:45.55 (2002)Open 4 x 100 FS Relay 3:45.55 (2002) Open 4 x 100 Med Relay 4:06.53 (2004)Open 4 x 100 Med Relay 4:06.53 (2004)

Short CourseShort Course Open 4 x 100 FS Relay 3:39.71 (2003)Open 4 x 100 FS Relay 3:39.71 (2003) Open 4 x 200 FS Relay 8:00.34 (2003)Open 4 x 200 FS Relay 8:00.34 (2003)

Developing the Medley Developing the Medley SwimmerSwimmer

My Thoughts on 200 My Thoughts on 200 Medley…Medley…

Good technical execution of all strokes Good technical execution of all strokes emphasised from a Junior levelemphasised from a Junior level

Butterfly needs to be fast – easy speed in 1Butterfly needs to be fast – easy speed in 1stst 50m 50m Long stroke required for Backstroke with good Long stroke required for Backstroke with good

efficiencyefficiency Breaststroke – same as backstrokeBreaststroke – same as backstroke Freestyle – technically efficient, strong kick, good Freestyle – technically efficient, strong kick, good

speed 50-200mspeed 50-200m Obviously medley does change with the strengths Obviously medley does change with the strengths

and weaknesses of the individualand weaknesses of the individual

Weekly Format - JuniorsWeekly Format - Juniors Junior LevelJunior Level

2 strokes per session (eg Freestyle / Backstroke)2 strokes per session (eg Freestyle / Backstroke)

DrillsDrills Fly – Man from Atlantis, Phelps, 2, 2 and 2, Arm-by-sideFly – Man from Atlantis, Phelps, 2, 2 and 2, Arm-by-side BK – 6 kicks change, 3-strokes 6-kicks change, arm-by-sideBK – 6 kicks change, 3-strokes 6-kicks change, arm-by-side BR – 1-pull 2-kicks, arm-by-side kick, Russian, BR pull BR – 1-pull 2-kicks, arm-by-side kick, Russian, BR pull

dolphin kickdolphin kick FS – Shark drill, 2 stroke stop 6 kicks, arm-by-side (3L + FS – Shark drill, 2 stroke stop 6 kicks, arm-by-side (3L +

3R)3R)

MonMon TuesTues WedWed ThursThurs FriFri

PM PM SessionSession

Fs / BKFs / BK Fly / BRFly / BR MedleyMedley EnduranEndurancece

SprintSprint

Example SessionsExample Sessions

FREESTYLE / BACKSTROKEFREESTYLE / BACKSTROKE

12 x 50 FS Best Technique 1:1512 x 50 FS Best Technique 1:15

16 x 25 Drill (3 specific, 1 choice) on 16 x 25 Drill (3 specific, 1 choice) on 45-5045-50

3 x3 x 2 x 50 – 25 strong, 25mod pull on 1:152 x 50 – 25 strong, 25mod pull on 1:15

1 x 100 on 2:001 x 100 on 2:00

10 x 50 – 1 drill, 1 swim BK on 1:30 / 10 x 50 – 1 drill, 1 swim BK on 1:30 / 1:101:10

1 x 300 BK pull1 x 300 BK pull

1 x 400 Kick with fins FS or BK1 x 400 Kick with fins FS or BK

(2200 – 3000m per session depending (2200 – 3000m per session depending on time of year)on time of year)

ENDURANCEENDURANCE

600 Swim/pull/kick600 Swim/pull/kick

12 x 25 drill on 4512 x 25 drill on 45

8 x 25 Fly on 458 x 25 Fly on 45

4 x 400 FS 1 swim 1 pull on 7:004 x 400 FS 1 swim 1 pull on 7:00

300 kick have-a-chat300 kick have-a-chat

(Never more than 3000m and always (Never more than 3000m and always finishes early)finishes early)

Example Sessions ctd…Example Sessions ctd…

MEDLEYMEDLEY

600 SPK (Swim FS, Pull BK, Kick 600 SPK (Swim FS, Pull BK, Kick BR)BR)

16 x 25 IM Drill on 4516 x 25 IM Drill on 45

8 x 25 IM-order Sprint on 608 x 25 IM-order Sprint on 60

6 x 100 IM jump-outs on 2:15 6 x 100 IM jump-outs on 2:15 (last 1 timed)(last 1 timed)

200 mod200 mod

1 x 400 IM Time Trial (everyone 1 x 400 IM Time Trial (everyone under 10 minutes)under 10 minutes)

200 Swim Down200 Swim Down

SPRINTSPRINT

400 Choice400 Choice

12 x 25 – 2-drill 1-sprint Choice 12 x 25 – 2-drill 1-sprint Choice on 50on 50

1 x 400 pull FS1 x 400 pull FS

Dive Practice (Super Subs) / Dive Practice (Super Subs) / TurnsTurns

25m Olympics Walk-Backs25m Olympics Walk-Backs

200 Kick200 Kick

Mission ImpossibleMission Impossible

Out OR 8 x 50 on 60 FSOut OR 8 x 50 on 60 FS

IntermediatesIntermediates

Standard RequiredStandard Required <12:00 for 800FS Time Trial<12:00 for 800FS Time Trial <9:00 for 400IM Kick<9:00 for 400IM Kick

MonMon TuesTues WedWed ThursThurs FriFri SatSat

AAMM

EndurancEndurance IMe IM

-- -- -- -- Mixed Mixed GrillGrill

PPMM

Heart Heart RateRate

Aerobic Aerobic (Kick)(Kick)

QualityQuality Aerobic Aerobic (Pull)(Pull)

EndurancEndurance IMe IM

--

Example Sessions - Example Sessions - IntermediatesIntermediates

ENDURANCE IMENDURANCE IM

24 x 50 – 12 FS on 55, 12 IM switch 24 x 50 – 12 FS on 55, 12 IM switch on 55on 55

20 x 25 – 4 drill, 1 power-drill on 4520 x 25 – 4 drill, 1 power-drill on 45Main Set (3200m)Main Set (3200m)2 x2 x 8 x 25 BF pull 8 x 25 BF pull

fast on 45fast on 456 x 100 BK swim on 1:406 x 100 BK swim on 1:403 X 200 BR Russian on 3 X 200 BR Russian on

3:403:404 x 50 FS Breath 6 on 454 x 50 FS Breath 6 on 4560s rest60s rest

300 swim down300 swim down3 x SVOs3 x SVOs(Never over 5500m)(Never over 5500m)

HEART RATEHEART RATE

400 Choice400 Choice12 x 100 Kick – 4 IM Order, 4 FS, 12 x 100 Kick – 4 IM Order, 4 FS,

4 IM Order on 1:55 / 2:004 IM Order on 1:55 / 2:00200 Mod Swim200 Mod Swim16 x 25 Fly every 416 x 25 Fly every 4thth fast on 45 fast on 45Main SetMain Set16 x 100 on 1:50 / 2:00 last 1 16 x 100 on 1:50 / 2:00 last 1

max dive (extra rest)max dive (extra rest)2 x 400 pull on 6:402 x 400 pull on 6:401 x 400 - 50 BK swim, 50 Kick no-1 x 400 - 50 BK swim, 50 Kick no-

board Choiceboard Choice3 x SVOs3 x SVOs(5000m)(5000m)

Example Session – Example Session – Intermediates ctd…Intermediates ctd…

QUALITYQUALITY

20 X 100 – 5 FS on 1:40 swim, 5 20 X 100 – 5 FS on 1:40 swim, 5 kick BK/BR by 50 on 2:10, 5 kick BK/BR by 50 on 2:10, 5 swim IM on 1:40, 5 kick BR/FS swim IM on 1:40, 5 kick BR/FS by 50 on 2:10by 50 on 2:10

16 x 25 – 2 drill, 2 power-drill on 16 x 25 – 2 drill, 2 power-drill on 45 IM Order45 IM Order

Main SetMain Set8 x 50 on 1:30 Max IM Order x 28 x 50 on 1:30 Max IM Order x 21 x 400 swim mod1 x 400 swim mod8 x 50 on 1:30 max best stroke8 x 50 on 1:30 max best strokeSwim DownSwim Down20 x 50 – 12 FS on 55, 4 x Drill 20 x 50 – 12 FS on 55, 4 x Drill

on 1:10, 4 HVO on 1:10on 1:10, 4 HVO on 1:10(4600m)(4600m)

TEST SETSTEST SETS

2000m Time Trial IM2000m Time Trial IM

400FS Time Trial400FS Time Trial

400m Kick400m Kick

100m Kick100m Kick

SeniorSenior

Alice MillsAlice Mills Commonwealth Record – Commonwealth Record –

2:12.472:12.47 Silver Medal 2003 World Silver Medal 2003 World

Championships – 2:12.75Championships – 2:12.75 100m Times100m Times

Fly – 59.37Fly – 59.37 BK – 1:03.40BK – 1:03.40 BR – 1:11.68BR – 1:11.68 FS – 54.26FS – 54.26

Alice Mills – IM ProgressionAlice Mills – IM Progression

1998 (11yrs)1998 (11yrs) 2:482:48

19991999 (12yrs) (12yrs) 2:35.232:35.23

20002000 (13yrs) (13yrs) 2:24.842:24.84

2001 (14yrs)2001 (14yrs) 2:19.912:19.91

2002 (15yrs)2002 (15yrs) 2:17.442:17.44

2003 (16yrs)2003 (16yrs) 2:12.752:12.75

2004 (17yrs)2004 (17yrs) 2:12.472:12.47

Alice Mills – Sets over the Alice Mills – Sets over the years…years…

At 13yrs oldAt 13yrs old 6 x 200IM on 2:50 (held 2:35)6 x 200IM on 2:50 (held 2:35) 4 x 400IM on 6:30 last 1 max (5:11)4 x 400IM on 6:30 last 1 max (5:11)

At 15yrs oldAt 15yrs old 2000m Time Trial (23:09 Freestyle)2000m Time Trial (23:09 Freestyle)

Alice Mills – Example Weekly Alice Mills – Example Weekly StructureStructure

Example Structure in Back-end phase (May Example Structure in Back-end phase (May 5 2003 – leading up to World Champs)5 2003 – leading up to World Champs)

Weekly Mileage – 53,000mWeekly Mileage – 53,000m Maximum weekly mileage – 55,000mMaximum weekly mileage – 55,000m

MonMon TuesTues WedWed ThursThurs FriFri SatSat

AAMM

FS / IM (no Fly)FS / IM (no Fly) BKBK -- BFBF BRBR QualityQuality

PPMM

Quality (Prod FS, Quality (Prod FS, Tolerance Fly)Tolerance Fly)

Heart Heart RateRate

Aerobic Aerobic IMIM

Heart Heart RateRate

EndurancEndurance FSe FS

--

Alice Mills – Example Alice Mills – Example SessionsSessions

MONDAY AM (FS/IM)MONDAY AM (FS/IM)

400 Choice400 Choice8 x 100 Kick FS – 2 on 1:40, 2 on 1:55 8 x 100 Kick FS – 2 on 1:40, 2 on 1:55

x 2x 2200 mod swim200 mod swim4 x 50 Drill IM4 x 50 Drill IMMain SetMain Set1 x 150IM, 3 x 150 FS on 2:151 x 150IM, 3 x 150 FS on 2:152 x 150IM, 2 x 150 FS on 2:002 x 150IM, 2 x 150 FS on 2:003 x 150IM, 1 x 150FS on 1:553 x 150IM, 1 x 150FS on 1:55Swim DownSwim Down400 Choice400 Choice4 x 25 Fly (race rates)4 x 25 Fly (race rates)100 swim down100 swim down

MONDAY PM (QUALITY)MONDAY PM (QUALITY)

800 – 400FS, 200BK, 100IM, 100 Drill 800 – 400FS, 200BK, 100IM, 100 Drill on 13:20on 13:20

4 x 100 Kick desc 1-4 on 2:004 x 100 Kick desc 1-4 on 2:008 x 50 on 60 Technique IM8 x 50 on 60 Technique IM4 x 50 build 20m4 x 50 build 20mMain SetMain Set8 x 50 on 3:00 FS8 x 50 on 3:00 FS8 x 50 on 60 tech8 x 50 on 60 tech8 x 50 – 6 Fly, 2 BK on 2:00 (BK Kick 8 x 50 – 6 Fly, 2 BK on 2:00 (BK Kick

and Stroke Counts better than and Stroke Counts better than race)race)

1 x 100 technique on 2:00 BR1 x 100 technique on 2:00 BR1 x 100 BR/FS max1 x 100 BR/FS maxSwim DownSwim Down900 SPK900 SPK18 x 50 Small paddles / fins on 5518 x 50 Small paddles / fins on 55

Alice Mills – Example Alice Mills – Example SessionsSessions

HEART RATEHEART RATE

3 x 3 x 300FS on 4:30300FS on 4:30200IM Build BR on 3:30200IM Build BR on 3:30

1000 Big Paddles FS Pull1000 Big Paddles FS PullMain Set (Backstroke)Main Set (Backstroke)3 x 3 x 1 x 100 on 1:40 1 x 100 on 1:40

(40bbm)(40bbm)1 x 100 on 1:50 (30bbm)1 x 100 on 1:50 (30bbm)3 x 100 on 2:00 (20bbm)3 x 100 on 2:00 (20bbm)60s rest60s rest

Swim DownSwim Down2 x 2 x 500 BR pull500 BR pull

4 x 50 FS 3breaths per 4 x 50 FS 3breaths per laplap

15s rest15s rest10 x 50 – 1BR, 1 FS 25m@race SR on 10 x 50 – 1BR, 1 FS 25m@race SR on

60, 1 BR drill, 1 FS drill, repeat 1-4, 60, 1 BR drill, 1 FS drill, repeat 1-4, BR HVO, FS HVOBR HVO, FS HVO

FRIDAY PM (Long Endurance FS)FRIDAY PM (Long Endurance FS)

400 Choice400 Choice10 x 50BR on 60 Swim (hold 45s)10 x 50BR on 60 Swim (hold 45s)20 x 50 BR Kick on 6020 x 50 BR Kick on 604000m straight on 54:00 – fins & sp4000m straight on 54:00 – fins & sp5 x 100 fly 25, BK 75 on 1:505 x 100 fly 25, BK 75 on 1:5010 x 50 fins – 6 drill sp, 4 accel speed 10 x 50 fins – 6 drill sp, 4 accel speed

& hold – 6 single strokes, 3 double& hold – 6 single strokes, 3 double

Alice Mills Test Set Results Alice Mills Test Set Results Olympic PreparationOlympic Preparation

11/06/04 Test set 11/06/04 Test set Olympic PreparationOlympic Preparation

16 x 5016 x 50 4 x 50 Fly on 3:00 dive4 x 50 Fly on 3:00 dive 4 x 50 BK on 2:00 push4 x 50 BK on 2:00 push 4 x 50 BR on 1:40 push4 x 50 BR on 1:40 push 4 x 50 FS on 1:10 push4 x 50 FS on 1:10 push

TimeTime SRSR [La][La]

BF – 1BF – 1 28.428.4 5757

22 28.428.4 5454

33 28.628.6 5252

44 28.328.3 5454 [4.2][4.2]

BK – 1BK – 1 31.831.8 4343

22 31.131.1 40.540.5

33 31.331.3 4141

44 31.431.4 4242 [7.2][7.2]

BR – 1BR – 1 36.136.1 3737

22 36.436.4 3737

33 36.136.1 3838

44 36.236.2 38.538.5 [8.8][8.8]

FS – 1FS – 1 27.027.0 5353

22 27.027.0 5454

33 27.127.1 52.552.5

44 27.427.4 53.553.5 [11.2][11.2]

Shannon Rollason – Chandler Swimming ClubShannon Rollason – Chandler Swimming Club

Freestyle SprintingFreestyle Sprinting

Jodie Henry and Alice MillsJodie Henry and Alice Mills

From Junior to InternationalFrom Junior to International

Technical ThoughtsTechnical Thoughts

Arm RecoveryArm Recovery Body PositionBody Position Head PositionHead Position KickKick

JuniorsJuniors

Train the stroke you wish to developTrain the stroke you wish to develop DrillsDrills Kick development and testKick development and test PullingPulling

IntermediateIntermediate

Further emphasis on techniqueFurther emphasis on technique Aerobic EnduranceAerobic Endurance Commencement of Heart Rate SetsCommencement of Heart Rate Sets Commencement of Quality SetsCommencement of Quality Sets Introduce Hypoxic SwimmingIntroduce Hypoxic Swimming

Age GroupAge Group

EquipmentEquipment Snorkel, Small Paddles, Fins, SpongeSnorkel, Small Paddles, Fins, Sponge

Example SetsExample Sets

Time 2000mTime 2000m Alice Mills 23:09 at 15yrs, Jodie Henry 24:50 Alice Mills 23:09 at 15yrs, Jodie Henry 24:50

(2002)(2002) Quality SetsQuality Sets

4 x 50 on, 4 x 50 off – various cycles (1:30 – 4 x 50 on, 4 x 50 off – various cycles (1:30 – 1:00)1:00)

24 x 50: 1 on 1:10 mod, 1 on 40 max24 x 50: 1 on 1:10 mod, 1 on 40 max 10 x 50 on 4:00 walk backs10 x 50 on 4:00 walk backs

Heart Rate SetsHeart Rate Sets 20 x 100 on 1:50 @ 20bbm20 x 100 on 1:50 @ 20bbm

Time Progressions (By Year)Time Progressions (By Year)Jodie Henry Jodie Henry

(1983)(1983)Alice Mills (1986)Alice Mills (1986)

50m50m 100m100m 50m50m 100m100m

19971997 29.229.2 1:02.81:02.8 1:13.41:13.4

19981998 28.528.5 1:00.41:00.4 31.831.8 1:08.61:08.6

19991999 26.9326.93 58.1258.12 29.4529.45 1:03.861:03.86

20002000 26.1826.18 56.6756.67 28.0628.06 1:00.451:00.45

20012001 25.9725.97 56.6056.60 26.3226.32 57.5457.54

20022002 25.2925.29 54.5554.55 25.3925.39 55.5355.53

20032003 25.4125.41 54.5854.58 25.0725.07 55.1555.15

20042004 24.9224.92 53.5253.52 24.9624.96 54.2654.26

Time Progressions (By Age)Time Progressions (By Age)Jodie Henry Jodie Henry

(1983)(1983)Alice Mills (1986)Alice Mills (1986)

50m50m 100m100m 50m50m 100m100m

11yrs11yrs 1:13.41:13.4

12yrs12yrs 31.831.8 1:08.61:08.6

13yrs13yrs 29.229.2 1:02.81:02.8 29.4529.45 1:03.861:03.86

14yrs14yrs 28.528.5 1:00.41:00.4 28.0628.06 1:00.451:00.45

15yrs15yrs 26.9326.93 58.1258.12 26.3226.32 57.5457.54

16yrs16yrs 26.1826.18 56.6756.67 25.3925.39 55.5355.53

17yrs17yrs 25.9725.97 56.6056.60 25.0725.07 55.1555.15

18yrs18yrs 25.2925.29 54.5554.55 24.9624.96 54.2654.26

19yrs19yrs 25.4125.41 54.5854.58

20yrs20yrs 24.9224.92 53.5253.52

Gym (2003-2004 Season)Gym (2003-2004 Season)

PowerPower Bench Pullovers (4 x 8) - build each setBench Pullovers (4 x 8) - build each set LPD (2 x 8) - warm upLPD (2 x 8) - warm up Timed Chins (4 x 4-5) - long restTimed Chins (4 x 4-5) - long rest Reverse Lunges (4 x 10) – warm upReverse Lunges (4 x 10) – warm up Squat Jumps (4 x 4)Squat Jumps (4 x 4) Reverse Flies (3 x 10) – techniqueReverse Flies (3 x 10) – technique Dips (4 x 6) - fastDips (4 x 6) - fast

GymGym

StrengthStrength LPD (3 x 8) – build each setLPD (3 x 8) – build each set Chins with 5-7.5kg weight (3 x 7-12 Chins with 5-7.5kg weight (3 x 7-12

depends on athlete)depends on athlete) Deep Squats (4 x 10)Deep Squats (4 x 10) Triceps Extension (4 x 8)Triceps Extension (4 x 8) Seated Row (4 x 10) - techniqueSeated Row (4 x 10) - technique

GymGym

Floor RoutineFloor Routine 1 x 60 Cross-overs1 x 60 Cross-overs 2 x 20-30 Leg Extension2 x 20-30 Leg Extension 2 x 12 Stabilisers (3-4 Seconds)2 x 12 Stabilisers (3-4 Seconds) 1 x 60-80 Monkey Flies (shoulder stability)1 x 60-80 Monkey Flies (shoulder stability) 2 x 10 Push Ups2 x 10 Push Ups

Pilates – 1 hour per week with instructorPilates – 1 hour per week with instructor

Example Weekly StructureExample Weekly Structure 31 May – 5 June 200431 May – 5 June 2004 Back-end PhaseBack-end Phase

MonMon TuesTues WedWed ThursThurs FriFri SatSat

AMAM Aerobic / Aerobic / EnduranceEndurance

Low Level Low Level & &

TechniqueTechnique

-- RecoveryRecovery (Jodie OFF)(Jodie OFF)

Alice IMAlice IMGym / Gym / SwimSwim

MidMid -- Gym (Str)Gym (Str)

PilatesPilates-- GymGym -- --

PMPM VO2 MaxVO2 Max PowerPower QualityQuality

(Prod (Prod Tol)Tol)

Aerobic Aerobic EnduranEnduran

cece

Heart RateHeart Rate --

MondayMondayMonday AMMonday AM

Jodie (5000m)Jodie (5000m)

16 x 50 – 8 FS, 8 IM switch 16 x 50 – 8 FS, 8 IM switch 5555

4 x 100 Band Only 20m max 4 x 100 Band Only 20m max 2:202:20

Main SetMain Set

2 x 1200 – 40 rest2 x 1200 – 40 rest

600 SPK600 SPK

8 x 50 drill8 x 50 drill

8 x 50 Hypoxic8 x 50 Hypoxic

SVOsSVOs

(Alice – IM)(Alice – IM)

Monday PM (5600m)Monday PM (5600m)

Main SetMain Set4 x4 x 3 x 100 desc 3 x 100 desc

1:501:50

2 x 100 VO2 1:302 x 100 VO2 1:30

2 x 50 VO2 452 x 50 VO2 45

100 mod, 60 rest100 mod, 60 rest

Example ResultsExample ResultsJodieJodie AliceAlice11stst set set 33rdrd Set Set 11stst Set(BK) Set(BK)

44thth Set (FS) Set (FS)

67.867.8 68.768.7 1:15.51:15.5 68.268.2

65.265.2 67.167.1 1:12.61:12.6 66.466.4

64.364.3 65.865.8 1:11.51:11.5 65.065.0

58.458.4 60.560.5 1:08.11:08.1 59.059.0

59.159.1 61.861.8 1:07.01:07.0 59.359.3

28.628.6 29.629.6 31.931.9 28.328.3

28.828.8 29.929.9 32.532.5 28.128.1

(No 4(No 4thth Set) Set)

TuesdayTuesdayTuesday AM (3000m)Tuesday AM (3000m)

24 x 50 – FS/BK/Drill 24 x 50 – FS/BK/Drill 50/60/7050/60/70

8 x 100 Kick 2:008 x 100 Kick 2:00

200 mod200 mod

16 x 50 FS tech 65 snorkel16 x 50 FS tech 65 snorkel

Dive PracticeDive Practice

Tuesday PM (3500m)Tuesday PM (3500m)

10 min walk10 min walk

200 Swim200 Swim

Sponge FinsSponge Fins

8 x 50 HVOs SP 1:158 x 50 HVOs SP 1:15

8 x 50 tech 1:158 x 50 tech 1:15

8 x 200 dive practice, desc 8 x 200 dive practice, desc turnsturns

12 x 50 form (Alice Fly) 6012 x 50 form (Alice Fly) 60

300 swim down300 swim down

WednesdayWednesdayWednesday PM (5200m)Wednesday PM (5200m)

Quality- Main SetQuality- Main Set

10 x 50 on 2:00 push 10 x 50 on 2:00 push

JodieJodie AliceAlice

27.027.0 26.326.3

26.626.6 26.626.6

26.526.5 26.826.8

26.426.4 27.127.1

26.526.5 27.127.1

26.626.6 27.127.1

26.726.7 27.227.2

26.826.8 27.027.0

26.926.9 27.327.3

27.127.1 27.627.6

[11.3][11.3] [14.4][14.4]

ThursdayThursdayThursday AMThursday AM

Jodie (4500)Jodie (4500)

20 x 50 1 BK 1 FS on 50 Br 20 x 50 1 BK 1 FS on 50 Br 10s10s

1000BK Pull, 60 rest1000BK Pull, 60 rest

400FS PBB, 60 rest400FS PBB, 60 rest

3 x 200 IM/FS/IM, 40 rest3 x 200 IM/FS/IM, 40 rest

10 x 100 band only FS 1:4010 x 100 band only FS 1:40

10 x 50 Mid-pool turns 6010 x 50 Mid-pool turns 60

(Alice – IM BK & BR)(Alice – IM BK & BR)

Thursday PM (7700m)Thursday PM (7700m)

32 x 50 FS – 20 on 50, 12 on 32 x 50 FS – 20 on 50, 12 on 3535

4 x 600 desc PBB on 9:004 x 600 desc PBB on 9:00

8 x 50 SP Fins technique on 8 x 50 SP Fins technique on 6060

Main Set – KickMain Set – Kick

24 x 10024 x 100 2 no board 1:552 no board 1:55

2 no board 2 no board 1:501:50

2 board 1:402 board 1:40

2 board 1:352 board 1:35

1 x 500 BK pull1 x 500 BK pull

FinsFins

8 x 50 1 drill 1 HVO8 x 50 1 drill 1 HVO

FridayFridayFriday AMFriday AM

Alice 6000m IMAlice 6000m IM

Jodie OFFJodie OFF

Friday PM (5000m)Friday PM (5000m)

400 FS/BK on 6:40400 FS/BK on 6:40

8 x 25 drill 458 x 25 drill 45

2 x 200 swim/kick 3:302 x 200 swim/kick 3:30

8 x 25 Power Drill 608 x 25 Power Drill 60

Main SetMain Set – (1800 HR) – (1800 HR)

18 x 100 on 1:40 @ 30bbm18 x 100 on 1:40 @ 30bbm

12 x 100 pull (8 PBB, 4 band) 12 x 100 pull (8 PBB, 4 band) 1:401:40

500 Kick BK fins500 Kick BK fins

6 x 50 3 hypox, 3 SVOs6 x 50 3 hypox, 3 SVOs

Saturday AM (4200m)Saturday AM (4200m)

4 x 50 SVOs4 x 50 SVOs

16 x 25 – drill, power drill, 16 x 25 – drill, power drill, speed drill on 45speed drill on 45

8 x 50 Str Count8 x 50 Str Count

12 x 50 Band Only 60 max12 x 50 Band Only 60 max

(Jodie Avg 30.7, Alice Avg (Jodie Avg 30.7, Alice Avg 31.8)31.8)

3 x 800 PBB on 9:003 x 800 PBB on 9:00

200 Swim Down200 Swim Down

SaturdaySaturday

Weekly Mileage

Jodie: 43700m

Alice: 52300m