Set Details

Coach Name: Alex Carney

Coach Position: TAGS II Lead Coach

Club/School: Nitro Swim Team

Group Details: This is a Competitive 10 & Under group. While the group sometimes practices for 1.75 hours, the workout below is 1.5 hours long.

Coach Nick’s Favorite Warmup:

• 10x bobs
• 10x flips (forward or backward)
• 10x surface slaps
• 10 second handstand

5x through, completed in 5 minutes

Arizona Kick Set – FINS:

• 1×25 @ :55
• 1×50 @ :55
• 1×75 @ :55

All AFAP (As Fast As Possible)If missed, catch back up on the 25
6x through

Root beer floats:

• 1×2:00 arm lead float (11 position), rolling from front/back or back/front on every whistle (~5-10 seconds)
• 6×25 @ :40 arm lead kick (11 position), breathing with a pull every 20 kicks
• 2×25 @ :30 perfect freestyle

3x through

PINK RED BLUE:

• 1×100 PINK (strong cruise) @ 1:45
• 2×50 @ :45/:50 RED (fast, little rest)
• 3×25 @ 1:00 BLUE (AFAP, lots of rest)

2x through

Freestyle body line:

• 6×25 @ :45 freestyle head lead kick
• 6×25 @ :45 1 arm breathing away every 2 strokes
• 6×25 @ :45 freestyle

All with pushing a hand paddle on your head (mid-scalp, not crown)
2x through

Body line application:

• 3×100 perfect freestyle @ 8 deep breaths rest

Water Feel Finale:

• 2×25 didgeridoos (push off feet first with your hands, once you stop moving, sprint into the wall and race your turn into the next 25) @ 5 bobs
• 2×25 choice feet first scull @ 5 bobs

Ωx through (until the end of practice)

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