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 |
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| 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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