FutureDreams Swimming

Technical Program

These sessions have been primarily constructed with a technical focus so are slightly lower in distance than our MWF Fitness squads

 

 

Program Content

 

The program is focussed heavily on fundamentals such as...

a)   Streamline (general length of your stroke)

b)   Correct Balance (head and hip levels)

c)   Rotation (mainly of the shoulders, less with hips)

d)   Kicking (to help maintain control of the 3 body position aspects above)

e)   Exposure to all 4x Strokes (Butterfly, Backstroke, Breaststroke & Freestyle)

 

 

Minimum Levels Required

Lane 1 :     500m non stop, and faster than 2.30min (per 100m) for at least 5x reps with R30
Lane 2 :     750m non stop, and faster than 2.10min (per 100m) for at least 8x reps with R20
Lane 3 :     1500m non stop, and faster than 1.55min (per 100m) for at least 10x reps with R15
Lane 4 :     2000m non stop, and faster than 1.45min (per 100m) for at least 10x reps with R15

Lane 5 :     2500m non stop, and faster than 1.40min (per 100m) for at least 15x reps with R15

Blocks of 8 Weeks

We plan all our training into Blocks of 8 weeks (which we publish to our Facebook page) but feel free to join us whenever you like - please come down for a FREE TRIAL and see if our program and coaches are going to work for you - just email us now :)