Brent St. Pierre | 2017-May-10


Set Details

Coach Name: Brent St. Pierre

Coach Position: Head Coach

Club/School: Raleigh Swim Association, NC

Achievements: 2016 ASCA FFT Age Group Coach of the Year Finalist

Athletes/Group Notes: Experienced to Elite Swimmers Ages 11 - 14


Set 1

 #1 1 X 300 swim                     (100 free + 100 kick on back + 100 free)                    @ 4:45
2 X 75 free/drill                 (25 kick on side + 25 flip on stop + 25 free swim)    @ 1:20
2 X 50 free swim                (swim descend 1-2 to fast w/4/4 walls)                     @ :50
1 X 200 swim                      (75 free + 100 kick on back + 75 free)                        @ 3:00
2 X 75 brst/drill                  (25 lunge kick + 25 PLFD + 25 brst swim)                @ 1:20
2 X 50 brst swim                (swim descend 1-2 to fast; double pull-outs)             @ :55
1 X 100 swim                       (25 free + 50 kick on back + 25 free)                          @ 1:40
2 X 75 fly/drill                     (25 kick on back + 25 3 tip shuffle + 25 fly swim)   @ 1:20
2 X 50 fly swim                    (swim descend 1-2 to fast; work UW)                        @ :50
Rest = :10
3 X 100 IM                               (swim descend 1-3, do crossovers)                          @ 1:30
Notes  warmup
Objective

Set 2

 #2 4 X 100               #1 Free            (broken :10 @ each 25; best time)                 @ 2:00
#2 IM               (broken :10 @ each 25; best time)                 @ 2:00
#3 B.O.             (broken :10 @ each 25; best time)                 @ 2:001 X 100 free/back                   (not to slow, comfortable)                                    @ 3:30
Notes
Objective

Set 3

 #3                                                                                                           Grp A    Grp B
4 X 200 free      (these are aerobic)                             #1-2     @ 2:45   2:55
#3        @ 2:40   2:50
#4        @ 2:35   2:45
Notes
Objective

Set 4

#4
6 X 100                      #1-2 Free         (descend to EZ speed)                         @ 1:30
#3-4 IM           (descend to EZ speed)                         @ 1:35
#5-6 B.O.         (descend to EZ speed)                         @ 1:40
Notes
Objective

Set 5

#5 1 X 75 from a dive                   (either free, B.O. or IM, go FAST!!)            @ 2:00
1 X 125 free/back                   (recovery swim by 25’s)                                  @ 2:00
Notes
Objective

 

Set 6

#6 4 X 50 kick w/a board             (37.5 max effort, get time, rest of 50 mod.)   @ 1:10
4 X 75 kick/swim                     (50 all out kick, get time + 25 fly swim)          @ 1:30
4 X 100 kick/swim                   (75 all out kick, get time + 25 fly swim)          @ 1:40
1 X 100 free/back                   (recovery swim)                                              @ 2:00
1 X 100 from a dive                 (do the same as the 75 above, w/in :15)        @ 3:00
Notes
Objective

Set 7

#7 200 w/down
Notes Warmdown
Objective


Thanks, Coach St. Pierre!

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