Hyatt Gaston, Jr | 2017-June-28


Set Details

Coach Name: Hyatt Gaston, Jr

Coach Position: Age Group Coach

Club/School: Lakeside Seahawks Swim Team, KY

Achievements: 2016 ASCA FFT Age Group Coach of the Year Finalist - 1. Awarded Collegiate Scholarship for swimming at East Carolina Univeristy in 2010. 2. Voted to serve as Team Captain for the Men’s swim team, at ECU, for my Junior and Senior years. 3. Received BS degree in Exercise Physiology at East Carolina University in 2014. 4. Accepted into the Post-Baccalaureate Accounting Program at Bellarmine University in 2016.

Workout Focus: continue our work towards achieving a better feel for the water, through reviewing sculling positions and working to think about the importance of DPS. This practice places a greater focus on Freestyle technique while also mixing in some Non-Free stroke work to help keep the swimmers attention. This workout is written for a 2 hour LCM practice.

Athletes/Group Notes: 11 to 13 year olds during our summer 2016 season. The practice was written for the Seahawk’s Performance 2 group, which is made up of our top Age-Group athletes.


Set 1

 #1 200 Swim on 4:00
Notes Warmup
Objective

Set 2

 #2 4 x 50 HARD! Free kick with a board on 1:05 OR 1:10
******
3 x 100 Pull with buoy ONLY
(25 High Elbow scull-25 Fly- 25 High Elbow scull-25 Breast)
******
4 x 50 HARDer! Free kick with a board on 1:00 OR 1:05
3 x 100 Pull with buoy ONLY
(25 bucket scull-25 Back- 25 people paddle scull-25 Free)
******
4 x 50 HARDest! Free kick with a board on :55 OR 1:00
6 x 50 Swim  on 1:00
Odd: Free- breath every 3rd / Even: Back- DPS
Notes  
Objective

Set 3

 #3 8 x 50 STRONG DPS Free Pull with Strap & Buoy on 1:10
2 with Closed Fists, 2 Regular – work balance!
******
+ 2:00 rest to get fins on!!!
2 x  100 Back      R-Catch up-L-Catch up on  2:00
**Drive shoulder down & back into the entry**
******
3 x 50 STRONG Back swim – aggressive entry & finish on :50
******
+ 4:00 rest to remove fins & get ready for next part of the set!!!
******
In a race the body roll/turn falls apart first – keep turning side to side.
******
6 x 100 Free Pull (Snorkels Optional) on 2:00?
1TB-1Paddle, 1TB-1Paddle, Regular – work balance & a BIG/OPEN recovery!
******
+ 4:00 rest to look over & get ready for the last part of the set!!!
2 x 100 Breast    50 3K1P, 50 2K1P on 2:10
3 x 50 Breast         25 PKG/25 Fast on 1:10
*******
In a race the reach & glide falls apart first – tight stretch into the next stroke & keep stretching into the scull out.
*******
4 x 50 Free on 1:00
Big & Open stroke through recovery – getting hand above or equal to elbow!
Notes
Objective

Set 4

#4
1 x 150  AFAP Free Pull with buoy ONLY (allow a slight flutter kick) on 3:00
1 x 50 EZ Pull on 1:00
1 x 150  AFAP Free swim on 3:00
1 x 50 EZ swim on 1:00
Notes As Fast As Possible
Objective

Set 5

#5 8 x 50 on 1:05
Odd: Choice Drill
Even: Strong DPS
Notes  Warmdown
Objective


Thanks, Coach Gaston!

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