Jeffrey Rodriguez | 2017-June-07 | American Swimming Coaches Association

Jeffrey Rodriguez | 2017-June-07

Set Details

Coach Name: Jeffrey Rodriguez

Coach Position: Head Coach

Club/School: Edina Swim Club, MN

Achievements: 2016 ASCA FFT Age Group Coach of the Year Finalist - • Head Coach Edina Swim Club 2000- present • National Select Camp Staff 2010, attendee 2014 • Zone Select Camp Staff 2015 • Two Time MN Coach of the Year • 2015-2016 USA Swimming National Rankings List of Top 10 Teams with Boys by Age Group SCY. 8th 13-14 boys; 10th 15-16 boys • 5 Olympic Trials qualifiers in career

Workout Focus: IM Transitions and IM base with descending efforts, variety Distance: SCY, 2 hours

Athletes/Group Notes: Ages: 13-15. Senior. Zone, Speedo Sectional, Junior National NCSA

Set 1

#1	2 x {1 x 200 @2:30, 2:40 Free {4 x 50 @ 1:00 Kick descend 1-4 (easy to strong) {3 x 100 @2:00 Odd Rounds- 50 free drill/ 50 free swim Even Rounds- 100IM (25 drill of each stroke)
Notes	warmup
Objective

Set 2

#2	6 x100 @ 2:30 IM as follows: ** 1 x 25 underwater dolphin Kick streamline At wall- 3 x girls, 5x boys pull ups on block (Hands on the top of the block and pull up where face is over the top of block. Nice and slow up and slow down. ) + 1 x 25 Catch-up drill backstroke, back to breast turn + Strong underwater pull out to middle of pool breaststroke At middle of pool- 5 Vertical underwater pull outs breaststroke from bottom of pull- full pull outs executing passed hips. Head, body, hips are popping out of water and athlete sinks down holding core and body position tight and vertical to bottom of pool and do again + 12.5 full breast to wall At wall -3/5 pull ups over block + 12.5 freestyle to middle of pool easy At middle of pool -10 seconds of hands up vertical flutter kick + 12.5 smooth freestyle to wall ** = 100
Notes	Kick/Swim/Drill/Vertical kick
Objective

Set 3

#3	13 x 100 @ 1:50 **** 100 fly 75 fly/25 back 50 fly 50 back 25 fly 75 back 100 back 75 back/25 breast 50 back/50 breast 25 back/75 breast 100 breast 75 breast/25 free 50 breast/50 free 25 breast/75 free 100 free
Notes
Objective

Set 4

20 x 150 @ 2:20/2:30
*****
4 x 100 free/50 fly descend 1-3, Hold 4 @2:20,
1 x 150 100 fly/50 free @2:20/2:30
—
4 x 100 free/50 back descend 1-3, Hold 4 @2:20
1 x 150 100 back/50 free @2:20/ 2:30
—
4 x 100 free/50 breast descend 1-3, Hold 4 @2:30,
1 x 100 breast/50 free @2:30/ 2:40
—
5 x 150 free (hold strong pace) @2:10/2:20

Notes

Objective

Set 5

#5	6 x50 (25 back/25 free) @:45/:50
Notes	6,600 yards workout total
Objective	warmdown

Thanks, Coach Rodriguez!

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