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 |
|
|
| 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) |
| Notes | Dryland |
| Objective |
Thanks, Coach Lyng!
To see the full library of the ASCA Weekly Workouts, login to your membership account at www.swimmingcoach.org.
