Adam Lyng | 2017-July-05


Set Details

Coach Name: Adam Lyng

Coach Position: Age Group Coach

Club/School: First Colony Swim Team, TX

Achievements: 2016 ASCA FFT Age Group Coach of the Year Finalist - 1. Currently coach the number 12 IMX Nationally ranked 12-year-old boy in the country 2. Coached multiple State qualifiers and finalists 3. Coached one Sectional qualifier 4. Manager for the first GULF LSC trip to the North American Challenge Cup - 2014 5. Part of the 2012 FCST Olympic Trials Coaching Staff

Workout Focus: SCY workout is to get the kids thinking about how they swim 200’s, and how important it is to use their kick to have a great 200 of any stroke. This is geared much more towards Fly, Back, Breast and Free, but not the IM.

Athletes/Group Notes: 13-14-year-old swimmers who are currently at the LSC Championship to State Championship level.


Set 1

 #1 10 x 100 on 1:45
Odds: 50 Back / 50 Breast
Evens: 50 Breast / 50 Free
Notes Warmup
Objective Getting different muscles warmed up and having them think about transitions

Set 2

 #2 16 x 50 – Kick Descend
4 on 1:00 / 4 on :50
4 on 1:00 / 4 on :45
*****
100 Easy
Notes We are working on getting the legs warmed-up and getting their heart rate up
Objective

Set 3

 #3 Two Rounds (1 Rnd. Free / 1 Rnd. Choice)
4 x 200 on 4:15 – *Race Strategy Kicking
*50 Strong / 50 Maintain tempo / 50 Build / 50 FAST
Notes Think about race strategy and really focus on increasing tempo each 50 – then put that in to the swim
Objective * It is a great way to teach race strategy since their heads are out of the water and you can provide constant feedback

Set 4

#4
6 x 50 on 1:00 – 200 Pace
Rest 1 minute b/w rounds
*****
100 Easy
Notes
Objective

Set 5

#5 6 x 100 – Descend – 3 Swim on 1:25 / 3 Kick on 2:00
*****
400 – Warm Down
Notes Get them using their legs on the swim and then focus on how you feel at the end of a race on the last 3 x 100
Objective

Set 6

#6 10 x Warm-Up
Lunge Matrix – 6 different directions for each leg
Upper Extremity Matrix – arm stretching in 6 different directions for each arm
Single Leg Balance Matrix – lunging in 6 different directions and then balancing on one leg
Squats (5 different positions)
Feet Neutral / Toes Neutral
Feet Wide / Toes Neutral
Feet Narrow / Toes Neutra
Feet Neutral / Toes Out
Feet Neutral / Toes In
*****6 Rounds
Skip / 20 x Dead Bug / Run / 5 x Push-Ups*****

Three Rounds (:45 / :15)
Med Ball Out & IN
Pelvic Driver Matrix – start in a push-up position and then drive hips high-low, side to side and rotating
Squats – Half Foam Roller
Rotation Lunges
Bridge – One Leg Up
Jump Rope
Side Bridge – arm on blue disk

Notes Dryland
Objective


Thanks, Coach Lyng!

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