Set Details

Coach Name: Dave Salo

Coach Position: General Manager / Coach

Club/School: Irvine Novaquatics

Coach’s Note:
This workout can be readily modified for ages 11 and older.

Warm Up: 400 + 6 x 50

Pull:

6 x [ 2 x 50 + 75] @ :45 / 1:10

50’s = 2nd Gear

75’s = 2 each at 3rd, 4th, and 5th gear

Pull with Paddles:

5 x [3 x 25 + 100 Broken (75+25)] @ :30, :30, :35, 1:20

25’s = Fast Pull

100 = Build 75 to Cheetah + 25 Cheetah

75 Stretch

Fins:

10 x [50 or 100] @ 1:15

50 Odd = Full Speed though 35; 50 Even = Full Speed

100 Odd = last 50 Cheetah; 100 Even = Fast in full distance

Fins:

12 x 25 @35 – Fast rotation kick (5 rolls) – don’t let rotation disrupt kick

200 Casual Kick – Fast push and glide to line 3

Kick: 6 x 75 Broken @ 1:40 – 3 RI/25 Odd; 7 RI/25 Even – Be really fast!! – Push and glide to line 3 each 25!

3 x 50 @ :50 – Stretch

4 x 50 – Dive – Fast 1st 15 Meters

Loosen