
Beth Winkowski | 2017-June-14
Set Details
Coach Name: Beth Winkowski
Coach Position: Associate Head Coach
Club/School: Dynamo Swim Club, GA
Achievements: 2014 ASCA FFT Age Group Coach of the Year! - 1xOregon Age Group Coach of the Year; 2xGeorgia Age Group Coach of the Year
Workout Focus: BK/IM
Athletes/Group Notes: AG1Gold (7th and 8th grade with GA State cuts or higher)
Set 1
#1 | 10:00 to practice flip turns with a paddle on your head 12 x 50 free with paddle on head – 1-6 @ 1:00; 7-12@ :55/:50/:45 12 x 50 back with paddle on head – 1-6@1:00; 7-12@:55/:50/:45 |
Notes | warmup & skill development |
Objective |
Set 2
#2 | 3x 3 x 50 kick @ 1:00 best average + 1x 50@ 1:05 swim active recovery |
Notes | choice |
Objective |
Set 3
#3 | 20 x 25 @ :30 fly tempo trainer set @:55 2 kicks per stroke on :55 tempo 7-9 underwater kicks on this tempo |
Notes | fly rhythm development; we do this set at least 3x per week |
Objective |
Set 4
#4 |
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Notes | ||
Objective |
Set 5
#5 | 12 x 50 – 3 @:40 4@:45 5@:50 14-16 hand hits per 25 free or back |
Notes | warm down we do almost every day and is the warm down I ask them to use in the meet after each race |
Objective |
Thanks, Coach Winkowski!
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