UK plan For Tecnique - Fase 9 e 10

ai segue a fase final da odisseia agora em inglês, mas acho se fala numa linguagem acessivel.

Fase 9 .

1. Complete a set lasting 800m (eg either 16 x 50m; 8 x 100m;
4 x 200m) on a specific turn around time set by the coach (eg
I.30min for 50m’s; 2.45min for 100m’s; 6.00min for 200m’s)

2. Swim 800m continuously choosing one stroke

3. Swim a continuous 100m IM using legal turns

4. Perform a 15m underwater kick on front in a streamlined
position

5. Perform a backstroke start then butterfly kick in a streamlined
position underwater until 10m from the start point (wall), transfer
into stroke and complete the remainder of the 25m

6. Perform a front crawl start, underwater kick in a streamlined
position until a minimum of 10m from the start point (wall) is
completed, transfer into stroke and complete the remainder of
the 25m

7. Perform a butterfly start, kick in a streamlined position until a
minimum of 10m from the start point (wall) is completed,
transfer into stroke and complete the remainder of the 25m

8. Perform a breaststroke start, perform a 1½ pull under water,
transfer into stroke and complete the remainder of the 25m

Fase 10

1. Complete a set lasting 1600m (either 16 x 100m; 8 x 200m; 4
x 400m) on a specific timed turn around set by by the coach (eg
2.30 min for 100m's; 5.30 min for 200m's; 12 min for 400m's)

2. Swim 1500m continuously choosing one stroke

3. Perform a continuous 100m IM kick without using a kickboard
using legal turns

4. Swim a continuous 200m IM using legal turns

5. Perform a 15m under water butterfly kick on back or front in a
streamlined position

6. Perform a front crawl relay takeover - as an incoming
swimmer

7. Perform a front crawl relay takeover - as an outgoing swimmer