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Workout Wednesday for May 25th, 2016

Workout Wednesday for May 25th, 2016
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From Coach David Berkoff

  • Head Coach, Missoula Aquatic Club (MT) , 2006-present
  • 1992 Olympic Gold and Bronze Medalist
  • 1988 Olympic Gold and Silver Medalist
  • Former World Record holder; namesake of the “Berkoff Blastoff” underwater dolphin kick method

Check out Coach Berkoff in the 2015 ASCA World Clinic Yearbook or in the ASCA Sound Coaching Library!

Group
High School Age, Sectional to National cuts

Practice Purpose:
3200′ altitude, 83 degree pool, pain tolerance

Main Set

3x
8 x 25 on 30
8 x 25 on 30
:30 rest
1 x 100 on 1:15
2 x 100 on 1:10
3 x 100 on 1:05
200 on 4:00
 
Underwater Fly Kick
Spin Drill between flags
Put on Paddles
Back w/paddles – 5 fly kicks off walls
same
same
easy

Thanks, Coach Berkoff!

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Workout Wednesday for May 11th, 2016

Workout Wednesday for May 11th, 2016
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From Coach Jon Sakovich

  • Head Coach, the Bolles School
  • 2015 Florida High School State Champions
  • 2015 USA Juniors East Boys Champions

Check out Coach Sakovich from the 2015 World Clinic in ASCA Online Education:
What We Learned in a Survey of the Top 24 Athletes from Juniors

Group
Full Top Workout Group, LCM

Practice Purpose Today:
Aerobic / IM / Pull
Get average stroke counts from all swimmers on all strokes.  Give a little rest so they can give a solid effort.

Warm Up

3x }
3 x 100 on 1:30
4 x 50 on 1:00
4 x 25 on 35
 
FR steady
Kick
Variable Speed + 30 rest
 
(Rd 2 IM on 1:40 / Rd 3 on 1:40  25 stroke / 25 free)
(Rd 1 Steady / Rd 2 desc choice / Rd 3 desc to FAST)
(Rd 1 – 80% / Rd 2 – 90% / Rd 3 – 100%)

Set 1

12 x 100
3 on 1:45
1 on 1:30
3 on 1:55
1 on 1:30
3 on 1:50
1 on 1:30
 
50 4-kick FL / 50 BA (3 cycles fist /  3 normal)  desc 1-3
FR good tech
50 BA as above / 50 BR (2up / 2down)  desc 1-3
FR food tech
50 BR as above / 50 FR (3 stroke / 10 Kick)
FR good tech

Set 2

32 x 50
Odd< Even
 
IM Order – 4 of each; HR 160 – get best stroke average.  FL 55 / BA 55 / BR 1:00 / FR 50
Steady FR on 45

Primary Set / Non-Distance

1 x 400 on 6:00 / 6:20
8 x 50 on 45 / 50
30 rest
1 x 400 on 5:40
8 x 50 on 40 / 45
30 rest
1 x 400 on 5:20 / 5:40
8 x 50 on 35 / 40
Paddles / Buoy / Band  – Lungbuster by 50
Desc in sets of 2 to strong
 
Paddles / Buoy – Lungbuster by 50
Desc in sets of 2 to strong
 
Paddles / Fins – Lungbuster by 50
Desc in sets of 2 to strong

Primary Set / Distance

1 x 400 on 5:40
6 x 100 on 1:25 / 1:30
30 rest
1 x 400 on 5:20
6 x 100 on 1:20 / 1:25
30 rest
1 x 400 on 5:00
6 x 100 on 1:15 / 1:20
Paddles / Buoy / Band – Lungbuster by 50
Desc in sets of 2 to strong
 
Paddles / Buoy – Lungbuster by 50
Desc in sets of 2 to strong
 
Paddles / Fins – Lungbuster by 50
Desc in sets of 2 to strong

Finish

4 x 50 (3 with running dives to 15m fast / 35 ez.  #4 all ez)

 
7200-7800 meters

Thanks, Coach Sakovich!

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Workout Wednesday for May 4th, 2016

Workout Wednesday for May 4th, 2016
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From Coach Chris Plumb

  • Head Coach, Carmel Swim Club, IN
  • USA National Team Coaching staff 2015-2016
  • Girls’ USA Junior National Team Champs – 2014
  • Head Coach, Carmel High School – Mythical National Champions 5 of the last 6 years (Public)

Come see Coach Plumb at the upcoming Central States clinic:
May 21-22
Oak Brook, IL
Central States Clinic

Group

National Level Swimmers

Practice Purpose Today:
Kicking and Quality work Anaerobic Capacity.
Carmel Swim Club Senior Group is a place of:  HARDWORK / SUPPORT / CHANGE / BELIEF
50M long course pool

Warmup

400 EZ

4 x 100 on 2:00   75 Drill Rest :10 / 25 BLD in low Stroke count
4 x 50 on 1:00      30 kick / 20 in 5-6 stroke count
8 x 25 on :45        Variable Sprint

Kick Set

3x
3 x 100 Kick
1 on 2:00 / 1 on 1:50 / 1 on 1:40
4 x 50 on 1:10
odds –  Kick to 35 / rest :10 / Push off bottom / Sprint to Wall
evens – 20M kick Bld / 10M sprint Swim / 20M 1 breath

Primary Set

3x
4 x 50 on 1:20    Desc 1-4 / LAST 10M always FAST w/CHUTE!
1 x 100 on 2:20  Drop Chute and EZ
1 x 50 on 1:20     FAST
1 x 100 on 1:40   Free in 3rd Gear
1 x 50 on 1:20     FAST
1 x 100 on 1:40   Free in 4th Gear
1 x 50 on 1:20     FAST
1 x 100 on 1:40   Free GO!!!
(Round 3 – 50’s are with fins / 100’s are with Fins and Paddles)
200 EZ

Warmdown

Team Warmdown

6200 meters

Training Fast is an attitude.

Instructions for being a member of our team:
1)  WE, not me.
2)  No excuses.
3)  No messengers.
4)  No Sympathy Groups.

Thanks, Coach Plumb!

 

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Workout Wednesday for March 30th, 2016

Workout Wednesday for March 30th, 2016
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From Coach John Leonard

  • Head Coach, SwimFast, Davie, FL
  • ASCA Executive Director
  • ASCA Level 5 Coach

Come see Coach Leonard at these upcoming clinics:
April 15-17
San Antonio, TX
ASCA Legends of Texas

April 23-24
Fishers, IN
Indiana Coaches Clinic

May 7-8
Los Angeles, CA (USC)
ASCA Advanced Breaststroke School

Group

Age Group 1 – 20 athletes.
Mostly 10 & Unders, a few 11’s and two 12’s.  About 75% with local JO cuts.  25% just below that level.

Practice Purpose Today:
Aerobic set, quality stroke control under monderate stress; then fast kicking.
And 12’s (half of 25) of perfect stroke control with drills.  Skill development.
Time:  1 hour, 30 minutes.  Short course yards.

Warmup

On their own, 30 x 25 alternate one arm fly drill and breast pull with “fast wiggle” kick (dolphin kick but very fast.) all with 5 seconds rest.

Kick 300 no board, alt 25 fly and 25 free, all on their side. (Volume 1050 yards.)

Primary Set

20 athletes divided into three groups by ability, with intervals listed being for the fastest group and scaled slower from there according to group:

2(400-300-200-100) on 1:30 base backstroke.

1(400-300-200-100) on 1:25 base freestyle.    (Volume 3K yards.)

60 seconds rest between rounds.

Kick Set

4 x 25, 4 x 50, 4 x 75, 4 x 100 fast free kick
on boards mainly freestyle but may chose fly if able to make intervals. (30 second base per 25) (Volume 1K yards.)

The 12’s

Purpose – MAXIMUM BEAUTIFUL AND PERFECT REPETITIONS.
Going 12 yard rather than 25 increases the likelihood this will happen.

Fast paced, less than 7 seconds rest between repetitions.

Maximum brain engagement, coaching is CONSTANT, HIGH VOLUME

And Pressurized. Expectations are PAY ATTENTION, Do the Drill perfectly and

Do it fast UNDER PRESSURE.

To see this, visit the ASCA online education website and watch this teaching method in this video.

John Leonard – Coaching a Novice Workout

Enjoy the privilege of coaching!

All the Best,
John Leonard

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Workout Wednesday for February 24th, 2016

Workout Wednesday for February 24th, 2016
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From Coach Dave Salo

  • Head Coach, USC Trojans and Trojan Swim Club – Los Angeles, CA.
  • Coach of Olympic Gold Medalists – Rebecca Soni, Ous Mellouli, Amanda Beard, Aaron Peirsol, and many others.
  • ASCA Level 5 Coach.

Come see Coach Salo at the ASCA Advanced Breaststroke School on May 7th-8th at USC!!

Main Set

Paddles and Fins
3x
100 + 25            on   1:15 / 35
100 + (2 x 25)   on   1:15 / 40
100 + 50            on   1:15 / 45
100 + (2 x 50)  on   1:15 / 50
desc the 100s 1-4
25s and 50s at 5th gear

for the 50 to 500 swimmers
5x
3 x 25 on :20      Fast
1 x 50 on :40      Pace 200
1 x 75 on 1:20     1st Gear

for the 1650 swimmers
5x
3 x 75 on 1:00   Fast
1 x 50 on :40     Pace 200
1 x 75 on 1:20    1st Gear

Thanks, Coach Salo!

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Workout Wednesday for February 17th, 2016

Workout Wednesday for February 17th, 2016

From Coach Eric Nelson

Head Coach, Rollins College (Winter Park, FL)
ASCA Level 5 Coach
Coach of USA Olympic Breaststroker Caroline Bruce

Breaststroke group

5 * 200 @. 300 every 4th 25 underwater

8 * 125 @ 130 fins/paddles breathing pattern free (every 5 or 2 right/ 1 left or 2 left / 1 right)

5 * 100 kick @ 140
5 * 100 kick @ 135
5 * 100 kick @ 130

1 * 75 1 pull/2 kick breast @ 110 } 3 X
3 * 75 breaststroke swim@ 110   }

1 * 50 scull @ 60                     } 4 X         (scull= 15m scull, swim to wall)
4 * 50 swim @ 50 des. 1-4    }

2 * 25 breast underwater @30                   } 5 X
2 * 25 breast swim @ 30 count strokes!   }

100 double arm back

6000 yards

Thanks, Coach Nelson!

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Workout Wednesday for February 3rd, 2016

Workout Wednesday for February 3rd, 2016

From Coaches Don Swartz and Ken DeMont

North Bay Aquatics, Marin County, CA

Two Training Sessions

We admit we aren't perfect at this but we really want to call every pool and weight room session "training" rather than "practice." To us "training" means specific preparation while "practice" is, well, just practice. not the real deal. We have 36 in our Senior 1 training group and probably 25 +/- are really training for their advancement to the next level of competition. They fire us up daily. ours is actually the best profession in the world. The 30th below is from Ken and the 31st from Don (we train on Saturday and Sunday, taking Friday off). The swimmers (again not all but most) responded superbly.

Got a great one? Share with us and we will share with the world. As Dave Krotiak says, "Have an awesome day!"

  • 1/30 youth
  • Wmp 4 x 50/.50.
  • 600 mix and match – any gear but kick boards.
  • 4 x 150 kick...last 50 no board on 2:45.
  • 4 x 100 pull 1st scull on 1:40.
  • 200 IM
  • 40)
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Workout Wednesday for January 27th, 2016

Workout Wednesday for January 27th, 2016

Coach Tony Batis

Head Coach, Palo Alto Stanford Aquatics (PASA), CA Head Coach, USA Junior World Team ASCA Level 5 Certified

PASA Senior Group Aerobic IM focus

Warm-Up:

1000 rev build up IM (4,3,2,1)

Prep:

14 x 50 @ :50 IM Transition
Fly - fl/bk – bk - bk/br – br - br/fr - fr)

2x Kick:

3 x 50 @ :50 Switchback (fl/bk – bk/br – br/fr)
25 dolphin @ :25
3 x 50 @ :50 Switchback
50 dolphin @ :50
3 x 50 @ :50 Switchback
75 (50 dolphin/25 bk flutter)
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Workout Wednesday for January 20th, 2016

Workout Wednesday for January 20th, 2016

From Chris Anderson, Head Coach

South Florida Aquatics (SOFLO), Pembroke Pines, FL ASCA Level 5 certified, Jamaica National Coach

Group – ProFlo (Training group for) Alia Atkinson, World Record Holder, Jamaica; and many others.

Warm Up

800 Swim Warmup/Recovery @ 15:00 400 Free / 100 IM Kick / 200 Stroke (25 Drill / 25 Swim ) 100 IM Drill ( IM's @ 25 & 75 1 Bob Vertical Scull) 7:45 AM 800

Pulling

2 x 2 x 25 Scull Buoy /Paddles & Snorkel Aerobic Base @ 00:45 Windshield wiper sculling, focusing on Body-position 3 x 100 Freestyle Pull Buoy & Paddles Anaerobic Threshold @ 01:30 1.B.P 7 2. B.P 5 3. Y.C of B.P 4 x 50 Stroke Pull Y.C. Equipment Anaerobic Threshold @ 01:10 Backstrokers 15m off wall spin Drill 6 cycles / back pulling 8:00 AM 1100/1900
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Workout Wednesday for December 23rd, 2015

Workout Wednesday for December 23rd, 2015

PST Tradition, on Christmas Eve morning.

Sponsored by The PST Booster Club.

We have a Race for presents practice. (Of course everyone shows up for this practice.)

  1. We have enough gifts so that all athletes at the practice receive a gift. (We purchased mostly goofy gifts, and a few nice gifts.)
  2. We do 3000 general warm-up. (The warm-up basically helps me figure out how many presents we actually need.)
  3. We line everyone up side by-side and race 25, 50, 75, and 100’s. Whatever the coach decides. Example: Every race is to standing.
    1. 1st race is 25 freestyle. On coaches ‘go’, everyone races a 25 freestyle to feet, athlete must climb out and stand up. Winner of that race is first to pick a number out of hat for present, and is finished racing for the day. They can relax and cheer their teammates on.
    2. 2nd race. might be 25 Fly 25 Breast to standing. Winner gets out picks his/her present.
    3. Once everyone has raced and has a number, dry off.
    4. Basically, start the Chinese Christmas Exchange with a 3 exchange per present limit.

Note: Just because you’re the fastest athlete on the team doesn’t mean you pick 1st or get the best present. Fastest swimmers basically swim less.

Thanks, Coach Parmenter!