Brian Brown | 2017-June-21


Set Details

Coach Name: Brian Brown

Coach Position: Head Site Coach

Club/School: Academy Bullets Swim Club, Aurora, IL

Achievements: 2016 ASCA FFT Age Group Coach of the Year Finalist - ASCA Level 4 Coached 9 USA Olympic Trials Qualifiers

Workout Focus: How fast can you go? And goal time race pace training. 2.5 Hours on a "single" day. LCM

Athletes/Group Notes: Ages 13-17 at USA Futures/NCSA Juniors Level and higher


Set 1

 #1 400 Free @ 6:15
300 SL kick @ 6:00
200 IM drill @ 3:30
8 x 50 cheetah @ 1:00
100 FAST Free for time
Notes  warmup; (Cheetah = sprint cycle)
Objective

Set 2

 #2 18 x 50
3 x 50 @ KI +5             2 x 50 @ KI +5             1 x 50 @ KI +5
2 x 50 @ KI                  2 x 50 @ KI                  2 x 50 @ KI
1 x 50 @ KI -5              2 x 50 @ KI -5              3 x 50 @ KI -5
Notes  Kick Set (KI = Kick Interval)
Objective

Set 3

 #3 4 x 150 Free @ 2:15 –
50 x Free/main stroke/Free – Descend 1-4 to 90%
Notes Pre-Set
Objective

Set 4

#4
? x 100 @ 2:01 – start on 1:30, #2 is 1:29, #3 is 1:28, etc.
Notes  Main Set
Objective Start out with your #1 stroke (no free). Do 100s until you miss an interval.
After missing, add zoomers & continue your #1 stroke until missing again. Then
switch to freestyle with zoomers & continue until missing an interval. When you
out, cheer/encourage teammates that are still swimming.

Set 5

#5 5 x 100 smooth swim @ 1:45 – 50 x choice / free
Notes  Recovery Set
Objective

 

Set 6

#6 3 x
{4 x 50 @ 2 beeps rest between 50s}
{200 smooth free – no interval – start next round 2 beeps after finishing}
Notes Tempo Trainer (TT) 200 Specialty Goal Time Speed Set (No clock needed)
Objective Set TT at 1/8th of your 200 specialty goal time
Push off on a beep – must be at middle of pool at 1st beep then touch wall at 2nd beep
Rest 1 beep then push off for next 50 on 2nd beep
After 4th 50, wait 2 beeps and do 200 smooth free
After 200 free, rest 2 beeps and start next round of 50s
THESE MUST BE DONE AT GOAL TIME RACE PACE ON EVERY 50!

Set 7

#7 6 x 100 Free @ 1:45 – 50 x free / 25 drill / 25 scull
Notes Warm Down
Objective 6500-7000 LCM – approximate


Thanks, Coach Brown!

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