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 |
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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 |
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Set 4
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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 |
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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 |
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Set 7
| #7 | 200 w/down |
| Notes | Warmdown |
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Thanks, Coach St. Pierre!
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