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
2 x 100 BK @ 1:20/1:25/1:30
+ 3 x 50 BK @ :50 fastest possible average
************
2 x 150 75BK/75BR @2:20/2:30/2:40
+ 1×100 50 BK/50BR @ 1:25/1:30/1:35
+ 50 25 BK/25BR @@:45/:50/:50
************
9 x 50 (odd) free (even) breast fast @ :45/:50/:50
************
1 x 50 @ 1:00 easy
************
2 x 150  50 fly/back/breast @ 2:00/2:10/2:20
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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