Diane Cayce | 2017-July-12


Set Details

Coach Name: Diane Cayce

Coach Position: Age Group Coach

Club/School: NOVA of Virginia Aquatics

Achievements: 2016 ASCA FFT Age Group Coach of the Year Finalist - 1.VIRGINIA COACH OF THE YEAR MULTIPLE TIMES 2.AGE GRP COACH FOR WHITNEY HEDGEPETH 3.AGE GRP COACH FOR RADA OWEN 4.AGE GRP COACH FOR KATIE HOFF 5.ASSISTANT COACH FOR DAVID WATERS

Workout Focus: LONG COURSE TRAINING IN A SHORT COURSE YD POOL

Athletes/Group Notes: 13-14 PRE SENIOR


Set 1

 #1 1 x 200 FREE              DPS                                                    3:00
2 x 150 Fly-Bk-BR      Drills                                                   2:30
3 x 100 Choice             K on board                                       1:55
4 x 50   FREE              33 turns& desc                                  :45
3 x 100  IM exc            work distance uw off walls          1:45
2 x 150   FREE             75 flip-hold&drag/75 build         2:10
1 x 200 IM or B/O      25K-25S                                            3:30
Notes
Objective

Set 2

 #2 1 x 450 FREE              BKN  :10@150         w/in :10 of best 400Lc      6:00
6 x 75    FREE              Hold FAST                 PACE FOR 400 lc            1:00
4 x 25    FREE              K on side  NO ARMS                                              :32
*****
:15
*****
1 x 450 IM              100-125-125-100  BKN :10  W/IN :10 OF BEST LC     6:30
5 x 25 FLY              FAST                                                                                        :25
1 x 100 BK              FAST                                                                                       1:25
2 x 50  BR               FAST                                                                                        :50
5 x 25  FREE          FAST                                                                                        :20
1 x 100 IM               DRILL  -perfect                                                                   1:45
*****
:15
*****
3 x 225 FREE
1.   Straight—strong           W/IN :10 OF BEST 200LC             2:50
2.   BKN :10@75   FAST      BEAT BEST 200 LC                        2:50
3.   BKN :10@50’s                FASTER                                             2:501 x 75 EZ                                                                                                  2:003 x 225 IM
1.  Straight (extra 25 choice)        W/IN :10 OF LC                   3:25
2.  BKN :10 @50 (extra FR)          BEST BEST TIME               3:20
3.  BKN :5@25’s AFAHP             MAKE NCSA CUT                 3:15

1 x 75 EZ                                                                                                  1:30

Notes
Objective

Set 3

 #3 Zoomers on
4 x 150   50 K on side/ 50 BRST  PLD/ 50 K on back                   2:30
8 x 25     BRST  Pull with flutter kick                                                  :30
*****
Zoomers off  :30
8 x 25 BRST    5-7 strokes per 25                                                        :33
50 Ez                                                                                                        1:15
*****
Climb out
1 x 100 brst for time                                                                             1:30
*****50 ez
Notes
Objective 6500 yards Total


Thanks, Coach Cayce!

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