
10 and Under Workout by: Alex Carney
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)