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

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