The Faulty Flipper is the informal home of the BOK Masters Squad. Masters swimming is for adult swimmers who do not mind getting their hair wet, want to get very fit, and to swim hard hoping to improve technique, get a bit faster, and have a laugh between gasps for air.
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Warm Up: 200 Free + 100 Back + 200 free/Pull + 100 IM + 200 Choice
Main Set:
3 x 200IMK – 1st drill, 2nd Kick/pull, 3rd full
16×50 IM order
2 x [3 x 100 free (50Hard+50 easy, 25 easy+50 hard+25 easy, 50 easy+50 Hard)
No time for swim down
Thanks to Suzanne for setting this and previous sessions. It is [...]
BOK Masters – Sunday. Finishing 25 minutes before the start of the World Cup Final.
Warm up: 10 mins Assorted (750m).
Main Set: Free – 200, 175, 150 . . 25
Free/flippers 25, 50, 75 . . 200 – easier but longer underwater out of turn.
3 x 100 IM
Swim Down 200m
Off to watch [...]
BOK Masters – swim set – Saturday 10 July. 1 hour in a 25m pool – lane 4 of 6. Coach: Nick Overton.
Warm up 5 x 150m varied
First Set: – 5 x 200 (150 Free + 50 Back) 20s RI
Second Set: 6 x100m (25Fly+75Free) off 2:00
Third: 6x75m -free with 25m breast ‘moving through’.
Enough.
Solipsism: The philosophical theory [...]
Warm up
4 x 150 (100+50choice/kick)
200 IM
200m ¬Free, 50m Free
150m ¬Free, 100m Free
100m ¬Free, 150m Free
50m ¬Free, 200m Free
Free – 5 x [4 x 25m] in fours of 35s, 30s, 25s, 30s, 25s
¬Free – – 5 x [4 x 25m] in fours of 35s, 30s, 25s, 30s, 25s
(didn’t finish)
Solipsism – a philosophically pure [...]
Warm Up: 4 x [100 free + 50 ch] + 4 x [50 fr + 25 kick]
Main Set:
- 5 x 100 Free off standard+10sec
- 10 x 50 off 1m 10s
- 5 x 100 IM off 2m 15s
150m swim down.
Somebody had lost whatever key it is which keeps the water temperature down, and the water was unhappily [...]
Warm up: 5 x [100 Free + 50 Choice]
Main Set:
9 x 100 off standard time (1m 50)
30s rest
6 x 100 off Standard time – concentrate on exits from turns
20x 25 (5 off each in IM order) 30-40 secs
Swim down; 150m
Just what the doctor ordered. John Da and I took the 100s in turn which left us [...]
Warm up: 3 x 150m (100free + 50 back); 3 x 100 (75pull+25m kick)
Main: (fins on)
14x25m free/Back
2 x 5×100 – 5 on free, 5 on back – concentrating on trying to do good stretch underwater from turn.
Flippers off
5 x 10 free – same on kicks
100m [...]
Warm Up: 200m free + 200m Choice + 2x100m IM + 200 pull
Main Set: 4 x [4 x {125} ] 1st and last length of each 125 IM strokes. 20 seconds rest – additional 20 secs each 4 swims.
Swim Down: 200m easy
BK Masters Swimming quad – 25m pool, 1 hour session set by Mick Overton. Lane [...]
Warm up: 2 x [100 free + 100 pull] + 2 x [100 ch + 50 kick]
Main Set: 2 x [200 hard, 3 x 200 - 100 fast moving through, 200 Fast] 1st Free, 2nd IM
Swim down: – not [...]
Sunday evening – a long summer’s day crowned by an hour of . .
Warm up: 2 x [ 100 free + 100 ch + 100 (50p/50k)] + 2 x 100m IM
Main Set 2 x [ 8 x 25m, 3 x 100m, 4 x 50m, 8 x 25m ] Free then choice
Swim down: ? x 75m [...]
Warm up: 300 free + 200 ¬free + 100 pull/kick
Main set 2 x ( 2 x 200 + 4 x 100 + 4 x 50) First set free, second set ¬ free. Alternating swims easy/hard.
Lane 4 of 6. One hour session in 25m pool for BOK Masters. Coach [...]
Session Sunday 13 June 2010
Warm up: 2 x [100 free + 100 ¬free + 100 pull/kick]
Main Set: 4 (Free/Choice/Free/IM) x [5 x 100m]
A simple killer.
This is for lane 4 out of 5 for OK Masters Simming squad. 25m pool/1 hour. Set by [...]
Warm up: 300 Free + 200 ¬free +100 Ch + 200 pull
Main: 2 x [2x200Fr + 200¬Free + 2 x (100 50fr/50ba) ] (all [...]
warm up: 7 x 100 mixed
2 x 800 – concentrate on good turns
8 x 25 on 35s IM order.
7 x 50 (fly, fly/back, back, back/breast, breast, breast/free, free)
Swim down: 50m
I really enjoyed this. John led the 800s, and created havoc by going off all-ambly, but speeding up at about 600m.
WeOf was the true star. When surrounded [...]
BOK masters swimmers – session Wednesday
Warm Up: 5 x 150
[100 free + full, pull, kick, choice, no free]
5 x 200 (150 full + 50 pull)
5 x 200 (150 full + 50 no free)
All 20s Rest interval
Swim down – 200m
25 meter pool, lane 4 [...]
Warm up: 10x [50 free +25? + 5s RI] ?=4 on pull, 4 on kick, and 2 back
Main set (Fins On) 5 x 200m on 30s RI – emphasis on good kick out of turns and long arm strokes.
[100 free] + [75 free+ 25 Back] + [50 Free + 50 Back] + [25 Free + 75 [...]
Again this is a swim training session for BOK Masters swimming squad, Huddersfield. It is a one hour session in a 25m pool. The times are for lane 4 of 6.
Warm up: 300m Free; 200m ¬free; 100m kick/pull mixture; 200 IM.
(¬ means ‘not’)
Main Set: – with flappy paddles off 30s RI – 200 free, 150 free+50 [...]
Warm up: 4 x [100 free + 50 choice ] 2 x 100IM
Main Set: {4 x [ 100 free + 50 pull (long stroke]} + {5 x 100 ¬free} + {5 x 100 free /1m50s}
3 x 50
Swim down.
1 Hour, Masters swimming session, in a 25m pool. Lane 4/5.
We has not quite managed to slow down after [...]
Warm up: 5 x [100 free + 50 Choice]
Main Set 2 x [200 down to 25m, losing 25m each swim, Rests descending from 30s to 5 secs)
Second Set: 3 x [Choice 50 long strong + 75 fast on same speed]
Swim down
A grand session. I do not know if I was mad after yesterday, but I suddenly [...]
Warm Up: 100 Free + 100 Pull + 100 Free + 200 Choice – regroup – 8x25m Choice/Free
Main Set: 3x [100 free (emphasis on turns) on 1m50s + 100 free build on 1m 50s + 100 no free Max on 2m20s]
3 x [ 50m pull/Kick/swim]
Singles from a dive.
Swim Down
The climbing out and swimming Max efforts [...]
Warm up; 5 x (100 free + 50 choice) + 10s RI
Main Set: 6x 100 on 1m 50s
3 x 100m IM on m 5s
2 x 100m max from dive on 4m
3 x 50m Choice from dive on 2m
150m [...]
Warm up: 300m free; 200m choice, 100m IM
Main Set 4 x [3 x 100m Free - Fast Faster, fastest on 2;00, 2:00, 2:30]
150m easy
8x 25m not free
9x 50m choice in threes, fast easy fast, easy fast easy, and fast fast fast.
Swim down – just time for two lengths very easy.
Fair plum tuckered.
Rumour is that young Jamie [...]
hard again:
Warm up: 700 mixed
Main Set: 3 x 200 Free (25s RI) + 8 x 25m mixed; 4 x 100 free (15s RI) + 8 x 25m mixed; 8 x 50m free (10s RI) + 8 x 25m mixed
Swim down: 200m free
2900 m. A one hour session in a 25m pool.
ZoJa is back and has finally [...]
Warm Up: 400m choice; 4 x 50m +10s RI, 8 x 25m on 30s
Main Set: 5x100m + 100m easy choice off 1m 50s; 4x100m +100m easy choice off 1m 55s; 3x100m + 100m easy choice of 2m; 2x100m + 100m easy choice off 2m 5s; 100m + 100m easy choice off 2, 10s. Each group of [...]
Warm up; 4 x 150 [100m free +50m (free/kick/pull/choice)] + 2 x 100m IM
Main Set: 12 x 100m / 20secs RI – sets of three fours with one length moving through. First four pull, second kick, third fast.
12 x 50m / 15s RI- in threes IM order, alternating fast and medium.
Swim down: 150m
A one hour session [...]
Warm up: 600m choice – regroup 2 x 199m IM
Main Set: IM build to 100m (25 fly + 50 Fly/Back + 75m Fly/Back/Breast + 100m IM) + 125m Free + 150m Free + 175m free + 200m Free (Rest intervals growing from 5s to 30s. Then reverse – 200m Free down to 25m Fly
Second Set: 2 [...]
Warm up: 3 x 200m [150 free + 50 choice ] + [150 choice + 50 free]
IM: 2 x [25m fly + 50m fly/back + 75m fly/back/breast + 100IM ]
Technique: 2 x [50m free 1-first 20 max, 2-first 30 max, 3 all max ]
Main Set: 2 x [4 x 100m Free max effort Dive/wall/wall/dive - [...]
Warm up: 10 x 75m (50 free + 25 choice)
8 x 25m on 30s – IM order down, free back
Main set: 12 x 100m free (3 on 2:00, 3 on 1m 55s, 3 on 1m 50s, 3 on 1m 45s)
100 choice easy
10 mins 25m choice sprint from dive – emphasis on length on dive.
150m [...]
[Typed with a baby bantam chick (Gregory Peck) on the key board, so ple+ase e+x+cuse +ny addit ional characters*.*
-]] (it likes pecking.It thinks it is mimicking my fingers typing.
Warm Up: 300 free + 200 choice + *200 IM
M+ain set: 4 x [200m easy free + 200 IM hard] 1st IM – singles, 2nd IM 50s, [...]
Warm up: 300 Free; 200 choice, 2×100 IM Straight then reverse
Main Set: 5 x 200m free (1 – 200 pull, 2 – 150 pull+50 full, 3 – 100 pull+100 full, 4 – 50 pull + 150 full, 5 – 200 fast full)
4 x 100m Free on 1m 50s; 4 x 50m Choice
6 x 25m (20 blast [...]
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