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

#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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