
Aerobic Workout By: Coach Matt Sanspree
Set Details
Coach Name: Matt Sanspree
Coach Position: Head Coach
Club/School: Eagle Swimming Association
When/Where this Workout Would Be Used
- Part of Season: Beginning of Season
- Group: Senior and Top 13-14 Group
Warm-up (4:00pm)
600: Free
- Every 50 5 Wall Push Ups
Fins on (4:12pm)
8 x 100 @ 1:40
- Odd: 50 11 Position Catch-Up / 50 Hip Driven
- Even: IM (Flutter Breast) Dec 1 -4
4 x 25: Free Dec 1 -4 @ 30
1,500
(4:32pm)
20 x 50: Free Kick Best Average @ 50/55/1:00
2,500
(4:53pm)
8 x 200:
- Odd Free 3 Pink 25 – 27 / 1 Red 27 – 30 @ 2:50/3:00
- Even IM Dec 1 -4 (Non Breaststrokers Flutter Breast) @ 3:00/3:20
6 x 150:
- Odd: Free 2 Pink 25 – 27 / 1 Red 27 – 30 @ 2:10/2:30
- Even: 25 Fly / 50 Back / 25 Breast / 50 Free Dec 1 -3 @ 1:30
4 x 100:
- Prime Stroke 3 Pink 25 – 27 / 1 Red 27 -30 @ 1:40
Flyer 50 Fly / 50 Free Breaststrokes 75 Breast / 25 Free
3 x 50: Prime Stroke Dec to 200 Pace @ 55
5,550
5:45pm Snorkel paddles buoy tube
1 x 600: Free Pull @ 9:00
Warm Down
3 x 100: LSN @ 2:00
6,450