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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