This 6-month training program outlines a comprehensive aquatic training regimen with a focus on improving swimming technique and building endurance. The program is broken into monthly blocks with 3 weekly sessions each focusing on warm-up, main sets, sprints, and cool down. Main sets include a variety of drills, kicks, and pulls to target different swimming muscles and techniques. Distance gradually increases over the months. Sprint sets include shorter distances at higher intensity. Additional weekend cycling and running is prescribed to aid recovery and cross-train the cardiovascular system. The detailed plan provides structure and progression to help optimize swimming performance over 6 months of dedicated training.
Simply Swim Essentials: From Beginner To ProSimply Swim
Check out which swimwear you need to purchase - from those leaning how to swim, right through to professional gear for those at the highest level of swimming.
Programmazione e diario annuale di allenamento funzionale
Luca Dalseno
ANNO EDIZIONE: 2018
GENERE: Libro
CATEGORIE: Allenamento sportivo
ISBN: 97888860285447
PAGINE: 200
52 settimane di lavoro - oltre 200 workout, tutti diversi tra loro
Diario di allenamento, basato sull’utilizzo di esercizi del Functional Training, che copre un anno intero di lavoro e strutturato su 52 settimane con tre allenamenti a settimana più una seduta jolly.
Ogni seduta viene illustrata con una rappresentazione fotografica degli esercizi da svolgere, per ognuno dei quali vengono suggerite serie, ripetizioni e intensità di lavoro espressa percentualmente sulla massima prestazione.
Vengono indicati anche i tempi di recupero per ogni attività, completando così un quadro di lavoro che è stato collaudato dall’Autore personalmente e testato su atleti amatori e professionisti di varie specialità sportive: su di essi, l’intero programma ha permesso un notevole miglioramento di tutte le tipologie di abilità atletiche.
Simply Swim Essentials: From Beginner To ProSimply Swim
Check out which swimwear you need to purchase - from those leaning how to swim, right through to professional gear for those at the highest level of swimming.
Programmazione e diario annuale di allenamento funzionale
Luca Dalseno
ANNO EDIZIONE: 2018
GENERE: Libro
CATEGORIE: Allenamento sportivo
ISBN: 97888860285447
PAGINE: 200
52 settimane di lavoro - oltre 200 workout, tutti diversi tra loro
Diario di allenamento, basato sull’utilizzo di esercizi del Functional Training, che copre un anno intero di lavoro e strutturato su 52 settimane con tre allenamenti a settimana più una seduta jolly.
Ogni seduta viene illustrata con una rappresentazione fotografica degli esercizi da svolgere, per ognuno dei quali vengono suggerite serie, ripetizioni e intensità di lavoro espressa percentualmente sulla massima prestazione.
Vengono indicati anche i tempi di recupero per ogni attività, completando così un quadro di lavoro che è stato collaudato dall’Autore personalmente e testato su atleti amatori e professionisti di varie specialità sportive: su di essi, l’intero programma ha permesso un notevole miglioramento di tutte le tipologie di abilità atletiche.
Lots of Crossfit bodyweight workouts that need the following equipment: pull up bar, jump rope and rings. You can find the ultimate crossfit workout collection here - http://fitbodybuzz.com/crossfit-bodyweight-workouts/
Typically, I would either perform the workout with the member, lead them through it, or they would just go through it alone. It was all a matter of their personal preference,
Stretching is an exercise technique that lengthens and improves the elasticity of muscles, lubricates joints, corrects posture, oxygenates cells, reactivates blood circulation, eliminates waste, prevents trauma, reduces inflammation and pain, brings the body towards complete physical well-being.
Lots of Crossfit bodyweight workouts that need the following equipment: pull up bar, jump rope and rings. You can find the ultimate crossfit workout collection here - http://fitbodybuzz.com/crossfit-bodyweight-workouts/
Typically, I would either perform the workout with the member, lead them through it, or they would just go through it alone. It was all a matter of their personal preference,
Stretching is an exercise technique that lengthens and improves the elasticity of muscles, lubricates joints, corrects posture, oxygenates cells, reactivates blood circulation, eliminates waste, prevents trauma, reduces inflammation and pain, brings the body towards complete physical well-being.
Embracing GenAI - A Strategic ImperativePeter Windle
Artificial Intelligence (AI) technologies such as Generative AI, Image Generators and Large Language Models have had a dramatic impact on teaching, learning and assessment over the past 18 months. The most immediate threat AI posed was to Academic Integrity with Higher Education Institutes (HEIs) focusing their efforts on combating the use of GenAI in assessment. Guidelines were developed for staff and students, policies put in place too. Innovative educators have forged paths in the use of Generative AI for teaching, learning and assessments leading to pockets of transformation springing up across HEIs, often with little or no top-down guidance, support or direction.
This Gasta posits a strategic approach to integrating AI into HEIs to prepare staff, students and the curriculum for an evolving world and workplace. We will highlight the advantages of working with these technologies beyond the realm of teaching, learning and assessment by considering prompt engineering skills, industry impact, curriculum changes, and the need for staff upskilling. In contrast, not engaging strategically with Generative AI poses risks, including falling behind peers, missed opportunities and failing to ensure our graduates remain employable. The rapid evolution of AI technologies necessitates a proactive and strategic approach if we are to remain relevant.
Unit 8 - Information and Communication Technology (Paper I).pdfThiyagu K
This slides describes the basic concepts of ICT, basics of Email, Emerging Technology and Digital Initiatives in Education. This presentations aligns with the UGC Paper I syllabus.
The French Revolution, which began in 1789, was a period of radical social and political upheaval in France. It marked the decline of absolute monarchies, the rise of secular and democratic republics, and the eventual rise of Napoleon Bonaparte. This revolutionary period is crucial in understanding the transition from feudalism to modernity in Europe.
For more information, visit-www.vavaclasses.com
Introduction to AI for Nonprofits with Tapp NetworkTechSoup
Dive into the world of AI! Experts Jon Hill and Tareq Monaur will guide you through AI's role in enhancing nonprofit websites and basic marketing strategies, making it easy to understand and apply.
Exploiting Artificial Intelligence for Empowering Researchers and Faculty, In...Dr. Vinod Kumar Kanvaria
Exploiting Artificial Intelligence for Empowering Researchers and Faculty,
International FDP on Fundamentals of Research in Social Sciences
at Integral University, Lucknow, 06.06.2024
By Dr. Vinod Kumar Kanvaria
2024.06.01 Introducing a competency framework for languag learning materials ...Sandy Millin
http://sandymillin.wordpress.com/iateflwebinar2024
Published classroom materials form the basis of syllabuses, drive teacher professional development, and have a potentially huge influence on learners, teachers and education systems. All teachers also create their own materials, whether a few sentences on a blackboard, a highly-structured fully-realised online course, or anything in between. Despite this, the knowledge and skills needed to create effective language learning materials are rarely part of teacher training, and are mostly learnt by trial and error.
Knowledge and skills frameworks, generally called competency frameworks, for ELT teachers, trainers and managers have existed for a few years now. However, until I created one for my MA dissertation, there wasn’t one drawing together what we need to know and do to be able to effectively produce language learning materials.
This webinar will introduce you to my framework, highlighting the key competencies I identified from my research. It will also show how anybody involved in language teaching (any language, not just English!), teacher training, managing schools or developing language learning materials can benefit from using the framework.
Biological screening of herbal drugs: Introduction and Need for
Phyto-Pharmacological Screening, New Strategies for evaluating
Natural Products, In vitro evaluation techniques for Antioxidants, Antimicrobial and Anticancer drugs. In vivo evaluation techniques
for Anti-inflammatory, Antiulcer, Anticancer, Wound healing, Antidiabetic, Hepatoprotective, Cardio protective, Diuretics and
Antifertility, Toxicity studies as per OECD guidelines
Acetabularia Information For Class 9 .docxvaibhavrinwa19
Acetabularia acetabulum is a single-celled green alga that in its vegetative state is morphologically differentiated into a basal rhizoid and an axially elongated stalk, which bears whorls of branching hairs. The single diploid nucleus resides in the rhizoid.
Operation “Blue Star” is the only event in the history of Independent India where the state went into war with its own people. Even after about 40 years it is not clear if it was culmination of states anger over people of the region, a political game of power or start of dictatorial chapter in the democratic setup.
The people of Punjab felt alienated from main stream due to denial of their just demands during a long democratic struggle since independence. As it happen all over the word, it led to militant struggle with great loss of lives of military, police and civilian personnel. Killing of Indira Gandhi and massacre of innocent Sikhs in Delhi and other India cities was also associated with this movement.
1. 6 Months Training Program
(AQUATICS)
Alexander D. Acayen
BSE PE A32 PM
Prof. Gilbert T. Cheng
March 30, 2016
2. Month of January
1st
week M, W, F Warm Up
Stretching Exercise 20 mins
600 m SC
Main Set
10 x 90 Freestyle YS in 5 mins Rest Interval in 2 mins.
600 m body position
600 m Kick on the wall
800 m Kick without a Board
800 m Blowing bubbles/side breathing
900 m Side kick with Breathing
Sprint
6 x 50 freestyle YS Rest Interval in 5 mins
Cool Down
5x Sittiing Dive
Sat and Sun Cycling: 60 min w/ 10x(2 min max effort, 1 min spin)
Run: 40 min aerobic
2nd
M, W, F Warm Up
Stretching exercise
800 m Freestyle YS
Main Set
10 x 200 freestyle YS in 40 sec. Rest Interval in 1 min.
900 m Breathe arm with a board
900 m Breathe arm/bubble arm with assistance
1000 m No breathing (preventing cross over)
500 m Underwater Arm pull
1200 m Side to side w/ 5-10 bubbles in every laps
Sprint
4x50 Hesitation Freestyle YS w/ 2-3 kicks per arm stroke
5 mins rest interval
Cool Down
300 m Freestyle YS
Breathe every 3rd
on lap one , 4th
on lap two
Sat and Sun Cycling: 60 min as 10x(30 sec max effort, 30 sec spin)
Run: 2x3k at 10k pace; 6 min easy between reps
3rd
M, W, F Warm Up
Stretching exercise
Jog
800 m Freestyle YS balanced swim/kick
3. Freestyle YS flutter wall kick
Main Set
10 x 200 freestyle YS in 40 sec. Rest Interval 15 mins
900 m underwater free
900 m w/ faddle grab
1000 m simple catch up
1200 m catch-up timing
Sprint
10x100 Freestyle YS Rest Interval 5 mins
4x50 m moderate freestyle
6x50 m Free build the tempo
6x50 m Free, sprint
Cool Down
Sitting dive
Sat and Sun Cycling: 2 hours with 3x20 min at threshold; 10 min rest interval.
Run of the bike: 15 min
Month Of February
1st
week M, W, F Warm Up
Jumping Jacks
Slow and Fast Jogging
1200 m freestyle YS streamline position
1200 m freestyle YS synchro swim
1600 m head up swimming
Main Set
10 x 100 Backstroke SBS 20 mins. 5 mins rest interval
900 m Supine Position
900 m one arm drill
900 m Alternating drill
1000 m sculling
Sprint
Cool Down
100 m Breastroke BS
(swim slowly and relax)
Sat and Sun Cycling: 60 min on rolling hills, stand on all inclines
Run: 5x1.5k at 10k pace, 3 min jog recovery
2nd
M, W, F Warm Up
Stretching exercise
1600 m freestyle YS
900 m ( alternating 25 m Breastroke BS /25 m freestyle YS)
900 m ( alternating 25 m freestyle kick/25 m freestyle swim)
4. Main Set
10 x 100 Backstroke SBS in 20 secs. Rest Interval in 5 mins
900 m Backstroke and Freestyle between each 50
(swim the first 25 backstroke and second 25 Freestyle)
1000 m Freestyle, alternating length of sprinting and easy swimming 15 between
(on each 50 sprint the first 25 yrd then swim slowy on the second)
Sprint
10 x 100 m freestyle YS Rest Interval in 5 mins
10 x 100 Backstroke SBS Rest Interval in 5 mins
Cool Down
400 m freestyle YS
(swim slowly and relax)
Sat and Sun Cycling: 60 min as 10x(30 sec max effort, 30 sec spin)
Run: 2x3k at 10k pace; 6 min easy between reps
3rd
M, W, F Warm up
1600 m freestyle YS
(no rest during swim)
1200 m Side to side w/ 5-10 bubbles in every laps
Main Set
10 x 100 Backstroke SBS 20 secs. 5 mins rest interval
1000 m Head Lead Balance with ¼ arm lifts
900 m Six kicks per side
900 m Double arm
900 m One arm
Sprint
8x25 m Backstroke SBS sprints resting :30 between lenghts
(efforts should be at 60-70% of fatest swim)
6x50 m counting strokes per length
(try to use less stroke on each sussequent length)
4x25 m windsprints resting :30 between lenghts
(swim each length without taking a breathe)
Cool Down
150 freesyle YS
(swim slowly and relax)
Sat and Sun Cycling: 60 min with 10x(2 min max effort, 1 min spin)
Run: 40 min aerobic
Month of March
1st
week M, W, F Warm Up
5. Stretching exercise
10 sets 20 rep. Freestyle YS flutter wall kick
1,800 m head-up swimming freestyle YS
Main Set
10 x 100 Breastroke BS in 20 secs. Rest Interval in 5 mins
1200 m Seahorse drill
900 m Straight Elbow-Wrist Only
900 m Half Stroke Drill
1200 m Heads Up Stroking with pull Buoy
900 m Life-saving buoy drill
Sprint
6x50 m freestyle YS Rest Interval in 5 mins
8x25 Backstroke SBS
10x50 m Breastroke BS
Cool Down
300 m SC
(swim slowly and relax)
Sat and Sun Cycling: 2 hrs with 3x20 min at threshold; 10 min rest interval .
Run off the bike: 15 min
2nd
week M, W, F Warm up
Stretching exercise Head to toe
10 sets 12 reps. Supine flutter kick on wall
5 sets 20 reps. Prone flutter kick on wall
10 sets 20 reps. Rhythmic breathing on wall
Main Set
10 x 800 freestyle YS in 20 mins. Rest Interval in 1 min.
1,800 m Board Kicks
Wall Kicks
1,800 m Kick on Back
Ankle touches
900 m 2 kicks down/ 1 stroke up
1200 m Kick only no boards
Sprint
10x50 m freestyle YS Rest Interval in 5 mins
10x50 backstroke SBS
10x50 m Breastroke BS
Cool Down
400 m Breastroke
(Swim slowy and relax)
Sat and Sun Cycling: 60 min as 10x(30 sec max effort, 30 sec spin)
Run: 16k as 2x3.5k at best average pace; 1.5k rest interval
6. 3rd
week M, W, F Warm Up
Stretching exercise
Jog
1800 m Freestyle YS balanced swim/kick
5 sets 20 reps. flutter wall kick
1200 m Supine Position
Main Set
10x200 Breastroke BS in 20 mins rest interval in 3 mins
1200 m Rope drill
1200 m Seven stroke drill
900 m 2-1 Dolphin kick action
900 m Heads Up-Flutter Kick with fins
900 m Flipper Dolphin kick
800 m Two Pulls Out
Sprint
4x100 Breastroke BS Rest Interval in 5 mins
4x100 Freestyle YS
4x100 Backstroke SBS
Cool Down
400 m SC
(swim slowly and relax)
Sat and Sun Cycling: 60 min as 10x(30 sec max effort, 30 sec spin)
Run: 2x3k at 10k pace; 6 min easy between reps
Month of April
1st
week M, W, F Warm Up
Stretching exercise Head to Toe
1800 m Freestyle YS breathing to both side
1200 m Breastroke BS w/ dolphin kick
1200 m Backstoke SBS w/ reach pull extension
Main Set
10 x90 Butterfly WS in 20 sec. Rest interval in 1 min.
900 m Piano drill
900 m single arm combos-right/left; 3 right/3 left;
900 m 3 right/stream line kicks/3 left
800 m Fly arms/free kick
600 m Swim with snorket, face in
600 m Fly releases
Sprint
10x100 m Backstroke SBS w/ arm pull Rest Interval in 5 mins
10x100 m freestyle YS
10x100 Breastroke BS
Cool Down
100 m Easy swim SC
7. Sat and Sun Cycling: 60 min as 10x(30 sec max effort, 30 sec spin)
Run: 30 min w/ 8x100m as odd=stride, even=skipping
2nd
week M, W, F Warm up
Stretching Exercise Head to Toe
1,800 freestyle YS easy swim
1200 m backstroke SBS easy swim
1200 m breastroke BS easy swim
Main set
1 x 500 Freestyle YS in 40 sec. Rest Interval in 2 mins.
swim/pull 2 rep. moderate and fast 50 secs.
Streamline kick on all sides-front; back; right and left sides
Hands down kicking on back top focus on fast feet
Kick with face in using board; breathe every 3-4 kicks
All kicking can be done with or without fins
Sprint
2 x 250 freestyle YS swim/pull Rest Interval in 5 mins.
1 x 300 breastroke BS swim/pull
1 x 400 Backstroke SBS /pull
Cool Down
100 m freestyle YS easy swim
Sat and Sun Cycling: 60 min easy recovery.
Run: 2x3k at 10k pace; 6 min easy between reps.
3rd
Week M, W, F Warm up
Streching Exercise Head to Toe
1,800 m freestyle YS
Main Set
4x100 m freestyle YS in 40 sec. Rest Interval in 30 sec.
6x50 m Flutter kick arounds w/ kick board
(one length each of kicking on stomach, left and right side and back )
2x100 m IM kick only w/out kick board
Sprint
10x100 m Freestyle YS w/ arm pull Rest Interval in 5 mins
10x100 m Backstroke SBS
10x100 Breastroke BS
Cool Down
400 m freestyle YS
(swim slowly and relax)
Sat and Sun Cycling: 60 min as 10x(30 sec max effort, 30 sec spin)
Run: 2x3k at 10k pace; 6 min easy between reps
8. Month of May
1st
week M, W, F Warm Up
Stretching Head to Toe
1200 m SC
Main Set
8x100 m Freestyle YS resting :15 between
(on each 100 sprint on the first 50 m and swim easily on the second 50 m)
1200 m w/ bilateral breathing
(Choice of breathing interval, every 3rd
stroke 0r 5th
stroke)
8x100 m IM sprinting 2 of the 4 strokes, resting: 30 between
(mix up the 2 strokes you sprint on each 100)
Sprint
8x25 m Freestyle YS windsprints, rest interval in 15 sec.
8x50 Backstroke SBS
10x50 Breastroke BS
(do not breathe entire length)
Cool Down
300 m SC
(Swim Slowly and Relax)
Sat and Sun Cycling: 60 min as 10x(30 sec max effort, 30 sec spin)
Run: 2x3k at 10k pace; 6 min easy between reps
2nd
week M, W, F Warm Up
1600 m mixed strokes
(alternating Freestyle, backstroke and butterfly)
Main Set
8x50 m Backstroke SBS in 40 sec. Rest Interval in 1 min.
alternating lengths of kicking and pulling
(alternate 25 m kicking with hands stretched above your head with 25 yrds
Pulling with ankles crossed)
120o m count 3 kicks per arm stroke
8x50 m butterfly WS alternating lenghts of kicking and pulling
(alternate 25 m kicking with hands stretched above your head with 25 m
pulling with ankles crossed)
Sprint
3x100 m IM sprinting butterfly and breastroke, Rest Interval in 30 secs.
(swim easy on backstroke and freestyle)
3x100 m IM sprinting backstroke and freestyle
(swim easy on butterfly and breastroke)
Cool Down
400 m SC
(Swim Slowly and Relax)
9. Sat and Sun Cycling: 60 min as 10x(30 sec max effort, 30 sec spin)
Run: 2x3k at 10k pace; 6 min easy between reps
3rd
week M, W, F Warm Up
Stretching Exercise Head to Toe
1,800 SC
Main Set
4x100 m breastroke BS in 30 secs. Rest Interval in 2 mins.
alternating lenghts of kicking and pulling
(alternate 25 yrds kicking with hands streched above your head with 25 yrds
Pulling with ankles crossed)
1600 m alternating lenghts of breastroke and crawl
4x100 m IM, resting : 15 between
1800 m breastroke
(focus on pull, kick and glide and timing)
Sprint
8x50 m Freestyle YS, rest interval 10 secs.
8x50 m Backstroke SBS, rest interval 10 secs.
8x50 m Breastroke BS sprints, rest interval 10 secs.
Cool Down
200 m mixed strokes
(mixing crawl and breastroke)
Sat and Sun Cycling: 60 min as 10x(30 sec max effort, 30 sec spin)
Run: 2x3k at 10k pace; 6 min easy between reps
Month of June
1st
week M, W, F Warm Up
Stretching Exercise Head to Toe
1, 800 m Breastroke BS
Main Set
10x60 m Freestyle YS in 30 secs. rest interval in 15 sec.
w/ bilateral breathing
(choice of breathing interval, every 3rd
stroke or 5th
stroke)
Sprint
8x100 m Freestyle YS sprinting on 1st
50, rest interval in 15 secs.
(on each 100 sprint on the first 50 yrds and swim easily on the second 50 yrds)
4x100 m IM sprinting backstroke and freestyle, rest :30
(swim easy on backstroke and freestyle)
4x100 m IM Sprinting butterfly and breastroke, rest :30 between
(swim easy on butterflly and breastroke)
8x25 m Freestyle windsprint resting :15 between
(do not breathe entire length)
10. Cool Down
200 m SC
(Swim slowly and relax)
Sat and Sun Cycling: 60 min as 10x(30 sec max effort, 30 sec spin)
Run: 30 min w/ 8x100m as odd=stride, even=skipping
2nd
week M, W, F Warm Up
Stretching Exercise Head to Toe
1800 m swim all strokes
Main Set
4 x 100 mix strokes in 30 secs. rest interval in 1 min.
flip turns w/ breathe
2 x 200 m Freestyle YS fast swim
4 x 100 turn for each turn rest : 15
1200 m butterfly WS
1200m backstroke SBS
1600 m breastroke BS
4 x 100 m freestyle YS
Sprint
4x100 m IM alternating sprints rest interval in 30 sec
2x100 butterfly
2x100 backstroke (make 2nd
100 faster than the first)
2x100 breastroke
2x100 Freestyle
Cool Down
400 m SC
Swim slowly and relax
Sat and Sun Cycling: 60 min as 10x(30 sec max effort, 30 sec spin)
Run: 30 min w/ 8x100m as odd=stride, even=skipping
3rd
week M, W, F Warm Up
1800 m Mix of stroke
(use all 4 stroke)
Main Set
2x200 IM kick only Rest :30 sec
2x200 IM pull only
1200 m IM
Sprint
2x100 m butterfly, rest :30 sec.
(sprint each 50 at the same pace)
2x100 m backstroke SBS
2x100 m breastroke BS
4x100 m butterfly WS
4x100 m backstroke SBS
11. 4x100 m Breastroke BS
Cool Down
400 m Freestyle YS
(swim slowly and relax)
Sat and Sun Cycling: 60 min as 10x(30 sec max effort, 30 sec spin)
Run: 2x3k at 10k pace; 6 min easy between reps
Legendary:
YS – Your Stroke
BS – Best Stroke
SBS – Second Best Stroke
WS – Weak Stroke
SC – Swimmers Choice