David Schreck | 2017-May-31


Set Details

Coach Name: David Schreck

Coach Position: Age Group Coach

Club/School: NOVA of Virginia Aquatics

Achievements: 2016 ASCA FFT Age Group Coach of the Year Finalist - 1. Virginia Swimming Age Group coach of the year2002 – 2006 & 2016 2. Short Course State Age Group Champions 17 consecutive seasons 3. Long Course State Age Group Champions 16 consecutive seasons 4. 28 11-12 yr old Top 20 times for 2015-16 SCY season 5. 20 11-12 yr old Top 20 times for the 2015 LCM season

Workout Focus: Blend of Skills and Drills and very fast race pace swimming

Athletes/Group Notes: Very advanced 11-12 yr olds A+ to NCSA Junior National level swimmers


Set 1

 #1  1 X 300 Free 50 kick / 50 drill of choice / 50 swim
***************
FINS on
The focus here should be your streamlining & UNDERWATER SPEED!
20 X 25 BACK
odds:   6 K touch up,
evens:  Swim 7 to 9 dolphin kicks :35
***************
FINS OFF REST 1:00
3 X 100 fly R arm sky fly / L arm sky fly / kick / swim 2:00
***************
Rest :30
Quick review about back to breast crossover turn
(touch with top arm on your sideroll toward stomachtuck chin & flip)
***************
6 x 50 BACK/BREAST
2 – R arm / swim Right to Left turn 1:05
2 – L arm / swim Left to right turn 1:05
2 – Swim Use your stroke count! :55
Rest :30
***************
8 X 25 free
odds – long slow arms FAST feet :35
evens – SPRINT! 1-2 breaths ONLY! :35
Notes warmup
Objective

Set 2

 #2 USING 200 IM SPLITS FROM BEST TIME pulled out of TM or TU database
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1 X 150 Fly
50 R-L sky fly / 50 R4-L4 / 50 3 TIP DEADMAN 3:15
Rest: 15
**************************
4 X 50 Fly
Within 2-4 seconds or faster than your IM split time 1:05, 1:03, 1:01, :59
Rest: 15
**************************
1 X 150 Back
50 R-L / 50 R4-L4 / 50 “L” Drill 3:15
4 X 50
Back faster than your IM split time :56, :54, :52, :50
Rest :15
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1 X 150 Breast
50 PLD / 50 Y drill / 50 3K-1P 3:15
4 X 50 Breast
faster than your IM split time 1:05, 1:03, 1:01, :59
Rest :15
**************************
1 X 150 Free
50 R-L / 50 6 K catch up / 50 6 K opposites 3:15
4 X 50 Free
faster than your IM split time :54, :52, :50, :48
Notes
Objective

Set 3

 #3 2 X 200 fly
1 – kick 4:00
2 – kick / swim by 25’s 3:45
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3 X 100 fly
Broken swims 10 @ 25 / 10 @ 75 FAST! 2:05
Rest 1:00
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5 X 200 back
1 – Broken 10 @ the 50’s FAST! 3:30
2 – STRONG swim 2:50
3 – broken 10 @ the 50’s FAST! 3:30
4 – STRONG swim 2:50
5 – broken 10 @ the 50’s FAST! 3:30
Notes BROKEN SWIMS SHOULD BE ALL OUT! NO HOLDING BACK!
Objective TARGET TIME IS A BEST TIME

Set 4

#4
10 X 50 FREE WITH FINS AND SNORKELS :55
Notes warmdown
Objective FINISH WITH PERFECTION, HEAD STILL, GREAT BODY ROTATION, VERY FAST FEET


Thanks, Coach Schreck!

To see the full library of the ASCA Weekly Workouts, login to your membership account at www.swimmingcoach.org.

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