
Mid-Season Workout By: Coach Matt Sanspree
Set Details
Coach Name: Matt Sanspree
Coach Position: Head Coach
Club/School: Eagle Swimming Association
When/Where this Workout Would Be Used
- Part of Season: Mid-Season
- Group: Senior Group and Top 13-14 Group
Warm-Up
600 Free
00:09
8 x 50:
- ODD IM Drill (useful esa) drill / Swim @1:00
- Even Free Swim Dec 1-4
3 x 100 — 4 /2 /3 @1:45
00:26
3 Rounds
1 x 25 Fly Kick on Back (toes out every kick) fast — @35
1 x 50 Streamline on Back Kick Build — @1:00
1 x 75 Streamline on back breast kick (knees in the water) (quick Heels) DPS — @1:35
3 x 100 Free Kick — Dec 1 -3 — @ 1:25 / 1:30 /1:40
00:55
Distance Paddles Buoy
1 x 25 DPS — @30
1 x 50 1000 Pull Tempo — @40
2 x 75 Count Strokes — @1:10
1 x 50 1000 Pull Tempo — @40
1 x 25 DPS — @30
1 x 2000 Timed Pull
8 x 75 2 -1000 Pace, 4 – 500 Pace, 2 – 200 Pace — @1:00
8 x 25 with fins 15 Meter Mark Fast Free Finsihes — @30
Mid Distance
2 Rounds paddles buoy snorkel
1 x 400 Free Pull Neg Spilts — @5:45
3 x 100 Free Pull Dec 1-3 — @1:30
2 x 50 Add up to faster than last 100 — @1:00
2 Rounds
1 x 50 500 Pace — @55
1 x 50 500 Pace — @50
1 x 50 200 Pace — @45
1 x 50 200 Pace — @40
1 x 50 LSN — @1:00