K3-parti

K3-parti

The K3 party is Triton Lillestrøm swimming and triathlon club's third best party in the "competition series". Swimmers on K3 have found the joy of swimming and have a desire to make an effort to improve their level. The swimmers are planning, so they can participate in planned activities and they follow their training plan, so that the progression is seen over time. Swimmers at K3 try out morning training and learn to take responsibility for their own training, at the same time as the swimmer prepares to focus on swimming. The K3 party offers participation in e.g. training camps / weekends and various lectures.

Training times at K3

Responsible coach: Preben Paulsen, preben@tritonlillestrom.no

K3 content 

  • 8 training sessions per week
  • In special cases, one training session can be replaced with another sports training by appointment. 
  • Conventions as scheduled (10-12 conventions annually)
  •  Camp as scheduled on the term list
  • LÅMØ/ÅM/UM focus
  • Warm-up / land training / stretching in connection with each session
  • Main focus on IM (technical, incl. Starts and turns)
  • Focus on kick and leg
  • Individual technique focus
  • Intensity heart rate
  • Start times. Clock should be used during training
  • Beginning to work with frequency and stroke- length
  • Starting with different tests
  • Begin to think about goals

Learning goals in K3 party

  • Continuation from other parties
  • Swim all styles (except 200 butterfly, 800/1500 free) technically correct with fast turns
  • Work on automating correct technique
  • Awareness of effort (what is required to reach the start time) 
  • Use the clock to keep track start of time (keep track of the clock) 
  • Learn to swim at a steady pace through an entire series (which pace will be suitable to be able to "hold" the entire series) 
  • Introduced to the concepts of frequency and stroke - length
  • Introduced to set SMART goals (Specific, Measurable, Attractive, Realistic, Time-Limiting, Evaluative)
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