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

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