Jon Cabel | 2017-April-26


Set Details

Coach Name: Jon Cabel

Coach Position: Coach

Club/School: St. Charles Swim Team

Achievements: 2016 ASCA FFT Age Group Coach of the Year Finalist - 1. Husband and Father of 3 Boys 2. I have been a Coach with the St Charles Swim Team for 18 years. 3. I have coached Age Group Swimmers that have gone on to be wonderful and successful adults. 4. Illinois Swimming Age Group Vice Chair 5. Illinois Swimming Age Group Coach of the Year

Workout Focus: LCM The swimmers I coach struggle constantly with training FAST in practice. This practice takes place after doing 45 minutes of stretching and core work. The practice was done with 36 swimmers in 3 Long Course Lanes.

Athletes/Group Notes: 11-14-year-old swimmers who range National BB to AAAA Swimmers.


Set 1

 

#1

 

8 X 100 @ 2:15 Kick with a Board Odd – Build / Even – Constant Fast Kick
Notes  warmup
Objective

Set 2

 #2 8 X 50 @ 1:05 Kick with a Board Odd – Build / Even – Constant Fast Kick
Notes
Objective

Set 3

 #3  8 X 25 @ 0:30 Kick with a Board & Fins – All 8 As Fast As Possible
Notes
Objective

Set 4

#4 1 X 800 Free Odd Walls – Under Water Turns (Flags to Flags) Keep Feet Under Water / Even Walls – No Breathe Inside the Flags
Notes
Objective

Set 5

#5

 

5 X 50 @ :55 Stroke Clean Swimming
1 X 100 @ 2:30 Free Both 50’s Same Stroke Count4 X 50 @ :55 Stroke Clean Swimming
1 X 50 @ 1:15 Stroke Faster than Pace, Count Strokes
1 X 100 @ 2:30 Free Count Strokes 2nd 50 1 Less Stroke

3 X 50 @ :55 Stroke Clean Swimming
2 X 50 @ 1:15 Stroke Faster than Pace, Count Strokes, Same Stroke Count for both 50’s
1 X 100 @ 2:30 Free Count Strokes 2nd 50 2 Less Strokes

2 X 50 @ :55 Stroke Clean Swimming
3 X 50 @ 1:15 Stroke Faster than Pace, Count Strokes, Same Stroke Count for all 50’s
1 X 100 @ 2:30 Free Count Strokes 2nd 50 3 Less Strokes

1 X 50 @ :55 Stroke Clean Swimming
4 X 50 @ 1:15 Stroke Faster than Pace, Count Strokes, Same Stroke Count for all 50’s
1 X 100 @ 2:30 Free Count Strokes 2nd 50 4 Less Strokes

5 X 50 @ 1:15 Stroke Faster than Pace, Count Strokes, Same Stroke Count for all 50’s

Notes Swimmers may change strokes, but not with in each set of 5.  Pace for Back and Breast ½ of Life Time Best 100 +3, Flyers swim Fly to Cone, Free to Cone, Fly to Wall (Cones are at 15mtr markers).  Pace for Fly, ½ of Life Time Best 100 +4.
Objective

Set 6

#6 5 X 100 @ 1:55 Back with Paddles, Paddles are on to feel the water, add a bit more catch when they are tired.  Think about Body Position, do not drag their legs.
Notes The kids did well with this practice.  This season has been a work in progress about swimming fast in practice and they are better each time we do something like this.  We make sure if they asked to hold or be faster than a pace we given them paces.  This is a set where they have to pay attention if they are going to get something out of it.  Success is on them and they know when they are doing it right.  We asked swimmers what grade they would give themselves for this practice.
Objective


Thanks, Coach Cabel!

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